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Estimated Calories Burned:
161-438

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Subway Sprints
02 - Dauntless Burpees
03 - Amity Squats
04 - Stiff Pushups
05 - Lunge Waves
06 - Sky Scrapers
07 - Net Fall Abs
08 - Flag Sprints
09 - Capture the Flag
10 - Gecko-Pikes
11 - Crow Kicks
12 - Four Domination
13 - "Ab"Negation
14 - Erudite Burpees
15 - Swimmer Pushups
16 - Eric Kicks
17 - Candor Hops
18 - Traffic Directors
19 - Climber Hops
20 - Initiate Sprints
21 - Tris Body Bridges
22 - Press Burpees
23 - Curtsy Kicks
24 - Train Jumps
25 - Pit Crawlers

Burnout: Fear Serum

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.

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.