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Estimated Calories Burned:

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Mountain Lovers
02 - Traffic Directors
03 - Ballerina Burpees
04 - Squat Press
05 - S2S Skip Ropes
06 - Tri-Jab Tucks
07 - Halo Burpees
08 - Heisman Sprints
09 - Lunge Curls
10 - High Knee Ropes
11 - Push-up Kicks
12 - Pick-up Lunges
13 - Shuffle Combo
14 - Alt Curls
15 - Reverse Ropes
16 - Clap Squat Sprints
17 - Side Lunge Switch
18 - Pike-Tap Sprints
19 - Alt Squat Twists
20 - 180 Jump Ropes
21 - Mt. Kickers
22 - Alt Back Flys
23 - Agility Sprints
24 - Arnold Twists
25 - High-Low Ropes
26 - Toe Tap Kicks
27 - In & Out Flys
28 - Prisoner Squats
29 - Lawnmowers
30 - Boxer Skips
31 - Step Burpees
32 - Diamond Swings
33 - F2B Jack Sprints
34 - ISO Renegades
35 - Speed Ropes

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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