Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 501

Workout Breakdown:

Warm-up

01 - Rev Lunge Curl Press
02 - Hi-Low Jack Burpees
03 - Dbl Pike-Back Push-ups
04 - Quick Push-ups
05 - 180 Sumo Squats
06 - 180 Slam Squats
07 - Tucked In Crunch
08 - Quick Bicycles
09 - Side Lunge Hop-Overs
10 - L2R Money Jacks
11 - Renegade Push-ups
12 - BW Stack N Row
13 - Detonation Squats
14 - Firework Squat Hops
15 - Laying Ab Stabbers
16 - Sprinter Abs
17 - Booty Builders
18 - Bloodhound Lunges
19 - RDL Pulse Press
20 - F2B Stork Tap Hops
21 - Kneeling Row Hops
22 - Hot Hand Planks
23 - Side Lunge U-Squats
24 - Relay Sprints
25 - Rainbow Pass Holds
26 - Seated Rainbow Tucks
27 - Dbl High Pull Curls
28 - Dive-Bomber Hops
29 - Alt DB Floor Press
30 - RDL Step-Backs
31 - F2B Farmer Squat Walks
32 - X-Hop Sprint Backs
33 - Man-Makers
34 - Sprinter Burpees

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.