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Estimated Calories Burned:
153-395

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Gecko Sprints
02 - F2B Jabs
03 - Plyo Hurdles
04 - Man-Makers
05 - Bullet Swings
06 - Side Knee Climbers
07 - Pike-Tap Knees
08 - Weed Pullers
09 - Lawnmowers
10 - Switch Kick Swings
11 - Power Strikes
12 - Ladder Push-ups
13 - Box Push-ups
14 - S2S Heismans
15 - Pickup Squats
16 - Wood Chops
17 - Squat Twist Press
18 - Gatling Pushups
19 - Stork Sprints
20 - 180 Tri-Thrusts

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.