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Estimated Calories Burned:
234-508

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - S2S Burpees
02 - Pick-up Press
03 - Plyo Heismans
04 - 1-2-3 Curls
05 - Majesty Squats
06 - ISO Renegades
07 - Battle Toads
08 - Tri-Switch Lunges
09 - Speed Jugglers
10 - Bulgarian Lunges
11 - Toe Tap Kicks
12 - S2S Goblet Twists
13 - Jack-5 Burpees
14 - Lawnmowers
15 - Stork Sprints
16 - In & Out Curls
17 - Condor Climbers
18 - Plank Threaders
19 - Alt Knee Sprints
20 - Booty Builders
21 - Sprinter Drills
22 - Alt Back Flys
23 - LVL 1 Drills
24 - Twerk Press
25 - ISO Tap Sprints
26 - Halo Lunges
27 - Strugglers
28 - Rev Lunge Curls
29 - Plyo Inchworms
30 - 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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