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Estimated Calories Burned:
304-638

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Shuffle Tap Knees L
02 - Lawn Flys L
03 - Shuffle Tap Knees R
04 - Lawn Flys R
05 - Step Kick Burpees
06 - Heavy DB Swings
07 - Step Kick Burpees
08 - Heavy DB Swings
09 - Handcuff Push-ups
10 - High Pull Curls
11 - Handcuff Push-ups
12 - High Pull Curls
13 - Tap Ab Twists
14 - Liberty Swings L
15 - Tab Ab Twists
16 - Liberty Swings R
17 - Inchworm Kick-outs
18 - Side Lunge Pulls L
19 - Inchworm Kick-outs
20 - Side Lunge Pulls R
21 - Brisk Burpee Steps
22 - Split Kick Push
23 - Brisk Burpee Steps
24 - Split Kick Push
25 - Sprinter Knee Kicks L
26 - Lawn Press L
27 - Sprinter Knee Kicks R
28 - Lawn Press R
29 - Walking Push-ups
30 - S2S Squat Curls
31 - Walking Push-ups
32 - S2S Squat Curls
33 - Fender Taps
34 - Kneeling Rows
35 - Fender Taps
36 - Kneeling Rows
37 - Mountain Kickers
38 - Open Curl Press
39 - Mountain Kickers
40 - Open Curl Press
41 - Tri-Knee Combo
42 - Renegade Warriors
43 - Tri-Knee Combo
44 - Renegade Warriors
45 - Back Clap Abs
46 - Lawn Mores L
47 - Back Clap Abs
48 - Lawn Mores R
49 - Squat Press Ladders

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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