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Estimated Calories Burned:
113-238

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Power Sprints
02 - Squat Twist Burpees
03 - Renegade Jacks L
04 - Wide Jugglers
05 - Renegade Jacks R
06 - Fake Lunge Press L
07 - Pike Knee-Ups L
08 - Fake Lunge Press R
09 - Pike Knee-Ups R
10 - Tuck Jacks
11 - Seatbelt Swings L
12 - Downward Geckos
13 - Seatbelt Swings R
14 - S2S Swing Hops
15 - Burst Worms
16 - Squat Curl Hops
17 - Rev Squat Twist Press L
18 - Diamond Swings
19 - Rev Squat Twist Press R 20 - Hungry Hippos
21 - Tri-Knee Combo
22 - Bullet Kicks L
23 - Uppercut Hops
24 - Bullet Kicks R
25 - Deadman Thrusts
26 - Side Front Flys
27 - Switch Tap Lunges
28 - Clap Kick Push
29 - Cross-Jack Knees
30 - Remix Squats

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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