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Estimated Calories Burned:
148-386

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Skater Sprints
02 - Renegades (L)
03 - Globe Squats
04 - Renegades (R)
05 - ISO Press Kicks
06 - S2S Goblet Squats
07 - Tri-Knee Combo
08 - Striker Kicks
09 - Hop Over Burpees
10 - Booty Builders
11 - Free Throws
12 - Clap-Over Push
13 - Lawnmowers
14 - F2B Press Sprints
15 - Spartan Squats
16 - Curtsy Crosses
17 - Triceps Planks
18 - ISO Calf Raises (L)
19 - ISO Calf Raises (R)
20 - Diamond Swings

Cool-Down

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

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