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Estimated Calories Burned:
202-449

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - 1-2-3 Press Burpees
02 - 45 - Curly Fly Lunges
03 - 45 - Dbl Squat Kicks
04 - 30 - Alt Presses
05 - 45 - Tri-Knee Combo
06 - 45 - Paddle Lunges
07 - 45 - Push-Raises
08 - 30 - Alt. Lunge Squats

Circuit 02
01 - 45 - Renegade Burpees
02 - 45 - Traffic Directors
03 - 45 - Squat Curls
04 - 30 - Uppercut Squats
05 - 45 - Tri-Hold Planks
06 - 45 - Pick-up Squats
07 - 45 - Switch Feet Curls
08 - 30 - Open Arm Curls

Circuit 03
01 - 45 - Ballet Burpees
02 - 45 - Click-Clack Push-ups
03 - 45 - Alt. Lawnmowers
04 - 30 - Tri-Wide Squats
05 - 45 - Bulgarian Lunges
06 - 45 - F2B Press Burpees
07 - 45 - Cross Calf Hops
08 - 30 - Switch Lunges

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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