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Estimated Calories Burned:
162-357

Equipment Needed:
Dumbbells

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Side Fly Sprints
02 - Squat Twist Press
03 - Shuffle Tap Squats
04 - Renegade Push-ups
05 - Cardio Circuit
06 - Alt Back Flys
07 - Cheerleader Burpees
08 - Side Lunge Switch
09 - Side Knees L
10 - Box Sprints
11 - Side Knees R
12 - Gravedigger Squats
13 - Curtsy Knees
14 - Accordion Push-ups
15 - Jumping Jabs
16 - Side Lunge Jacks
17 - S2S Plank Climbers
18 - Curly Flys
19 - Long Jump Jacks
20 - Pick-up Squats
21 - Sagat Switches
22 - Hop Over Burpees
23 - Half & Half Push-ups
24 - In & Out Flys
25 - S2S Sprint Drills

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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