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Estimated Calories Burned:
278-603

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Stork Sprints
02 - Pick-up Lunges
03 - Sumo Strikes
04 - 12 to 3 Curls
05 - Juggler Flys
06 - Cheerleaders
07 - Plyo Heismans
08 - Diamond Swings
09 - ISO Tap Sprints
10 - DB U-Squats
11 - Hit & Run
12 - ISO Renegades
13 - Toe Tap Kicks
14 - Goblet Kicks
15 - Side Knee Climbers
16 - Tri-Back Flys
17 - ISO Kick Burpees
18 - Squat Twist Press
19 - Sagat Burpees
20 - Traffic Jacks
21 - Relay Climbers
22 - 180 Lunge Twists
23 - Box Push-ups
24 - Lawnmowers
25 - Cardio Circuit
26 - S2S Goblet Squats
27 - Pike-Tap Knees
28 - Alt. Curls
29 - Hurdle Sprints
30 - Switch Kick Swings

Burnout - LVL 3 Sacrifice

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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