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Estimated Calories Burned:
226-527

Equipment Needed:
Dumbbells & Mat

Level:
Beginners

Workout Breakdown:

Warm-up

01 - Burpee Practice
02 - Lawnmower Press L
03 - Burpee Practice
04 - Lawnmower Press R

05 - S2S Squat Curl Hops
06 - Stacked Push-ups
07 - S2S Squat Curl Hops
08 - Stacked Push-ups

09 - S2S Shuffle Knees
10 - FWD Press Lunge L
11 - S2S Shuffle Knees
12 - FWD Press Lunge R

13 - Curtsy Squats
14 - Side Threaders L
15 - Curtsy Squats
16 - Side Threaders R

17 - Halo Squats
18 - Side Back Lunge L
19 - Halo Squats
20 - Side Back Lunge R

21 - S2S Push Jacks
22 - ISO Squat Press L
23 - S2S Push Jacks
24 - ISO Squat Press R

25 - In & Out Knees
26 - Rev Pulse Lunges L
27 - In & Out Knees
28 - Rev Pulse Lunges R

29 - Kneeling Rows
30 - 180 Brisk Jacks
31 - Kneeling Rows
32 - 180 Brisk Jacks

33 - Push-up Knees
34 - In & Out Mowers L
35 - Push-up Knees
36 - In & Out Mowers R

37 - Cardio Circuit
38 - Fender Taps
39 - Cardio Circuit
40 - Fender Taps

41 - Agility March
42 - Dbl Twist Curls
43 - Agility March
44 - Dbl Twist Curls

45 - Hi-Low Hurdles
46 - Inchworm Crawls
47 - Hi-Low Hurdles
48 - Inchworm crawls

49 - L2R DB Swings
50 - Dead-Man Push-ups
51 - L2R DB Swings
52 - Dead-Man Push-ups

53 - Tire Sprints
54 - High Pull Curls
55 - Tire Sprints
56 - High Pull Curls

Abs:
01 - Finger Tap Crunch
02 - Pot Stirs
03 - Side Hip Dips L
04 - Training Wheels
05 - Side Hip Dips R
06 - Genie Pulses
07 - Pike Plank
08 - Reclined Bull Frogs

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.