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Estimated Calories Burned:
185-479

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Run Lunges
02 - Alt. Lunge Squats
03 - Ballerina Burpees
04 - S2S Goblet Squats
05 - Tri-Climb Hops
06 - Paddle Lunges
07 - S2S Twerk Walks
08 - Pick-up Squats
09 - Duck Lunge Sprints
10 - Dbl Squat Kicks
11 - Back Clap Squats
12 - S2S Lunge Waves
13 - ISO X Burpees
14 - Shuffle Squats
15 - L2R Lunge Twists
16 - Twerk Twists
17 - ISO Tap Sprints
18 - ISO Squat Kicks
19 - Pitch-N-Switch
21 - Calf Hop Squats
22 - Stack Squats
23 - F2B Frog Sprints
24 - Typewriters
25 - Tri-Switch Lunge
26 - Calf Raise Squats
27 - Heisman Sprints
28 - F2B Lunges
29 - F2B Stork Sprints
30 - ISO Wall Sits

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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