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Estimated Calories Burned:
178-386

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Stork Sprints
02 - Side Lunge Switch
03 - Criss-Cross Tucks
04 - ISO Renegades L
05 - Hurdles Sprint
06 - ISO Renegades R
07 - Sagat Sprints
08 - 180 Switch Lunges L
09 - Curl Hop Squats
10 - 180 Switch Lunges R
11 - S2S Push-ups
12 - Lawn Press L
13 - Dbl Jack Jabs
14 - Lawn Press R
15 - Mt. Climbers
16 - Pick-up Squats
17 - ISO Pull Burpees L
18 - Side Swipe Sprints
19 - ISO Pull Burpees R
20 - Heel Tap Jacks
21 - S2S Pick-up Press
22 - Deadlift Squats
23 - Pike Knee-ups L
24 - Alt Back Flys
25 - Pike Knee-ups R
26 - Curly Flys
27 - Back Clap Sprints
28 - Hop-Over Burpees
29 - Signal Sprints
30 - Traffic Directors
31 - Pike-Tap Push
32 - Lawnmowers L
33 - Fender Benders
34 - Lawnmowers R
35 - Jugglers
36 - Stack Hop Abs
37 - Plank Row Flys L
38 - F2B Uppercuts
39 - Plank Row Flys R
40 - Curtsy Squats
41 - Halo Burpees
42 - Back Flys
43 - S2S Push-ups
44 - Rev Pulse Lunge L
45 - Hustle Tap Hops L
46 - Rev Pulse Lunge R
47 - Hustle Tap Hops R
48 - ISO DB Swings
49 - Clap Tap Push
50 - 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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