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Estimated Calories Burned:
179-375

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Renegade Burpees
02 - Sagat Sprints
03 - Pick-up Lunges
04 - 180 Pike-Tap Sprints
05 - Tri-Back Flys
06 - Donkey Sprints
07 - Squat Curl Hops
08 - Relay Sprints
09 - ISO Renegades
10 - Back Fist Sprints
11 - 180 Lunge Switches
12 - S2S Push Thrusts
13 - F2B Press Jacks
14 - ISO Tap Sprints
15 - Squat Twist Press
16 - Criss-Cross Tucks
17 - Halo Burpees
18 - Tri-Knee Combo
19 - Side Lunge Switch
20 - Prisoner Squats
21 - Needle Threaders
22 - Side Knee Sprints
23 - Curly Flys
24 - Brisk Jugglers
25 - 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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