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Estimated Calories Burned:
141-369

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Back Clap Sprints
02 - S2S Goblet Squats
03 - ISO Arnolds
04 - Rene-Waves (L)
05 - Pick-up Press
06 - Rene-Waves (R)
07 - Plyo Heismans
08 - Typewriters
09 - Tri-Back Flys
10 - 180 Knee MCs
11 - Tri-Switch Flys
12 - 180 ISO Geckos
13 - Spartan Squats
14 - Lawnmowers
15 - Rev. Calfs (L)
16 - Rev. Calfs (R)
17 - Sagat Burpees
18 - Alt. Curls
19 - Full Curls
20 - Clap Tuck MAX

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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