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Estimated Calories Burned:
240-519

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - ISO Tap Sprints
02 - Clap Kick Tucks
03 - Traffic Directors
04 - Globe Squats
05 - Power Kick Burpees
06 - Box Push-ups
07 - Majesty Squats
08 - S2S Press Climbers
09 - Tri-Knee Combo
10 - Duck Lunge Sprints
11 - Switch Back Flys
12 - Jumping Jack Burpees
13 - S2S Jab Sprints
14 - Diamond Swings
15 - Goblet Twists
16 - LVL 1 Drills
17 - Back Fist Sprints
18 - Dbl Squat Press
19 - Tap Ab Twists
20 - ISO Kick Burpees
21 - Tri-Switches
22 - Renegade Thrusts
23 - Tri-Back Flys
24 - LVL 3 Sprints
25 - Donkey Frogs
26 - Alt Lunge Squats
27 - Plyo Heismans
28 - Shuffle Squats
29 - F2B Heismans
30 - Eagle Tucks

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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