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Estimated Calories Burned:
110-246

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Bicycle Twists
02 - Pulse-ups
03 - 3-Way Sit-ups
04 - Plank Jack Dips
05 - Boat Twists
06 - Half-Canons
07 - Up-N-Overs
08 - Alt. Plank Knees
09 - Russian Twists
10 - High-Heel Taps
11 - Rolling V-Taps
12 - Xs & Os
13 - Mt. Climbers
14 - Spin Cycle
15 - Side Hip Dips (L)
16 - Side Hip Dips (R)
17 - Genie Pulses
18 - Torture Tucks
19 - Bird-Dogs
20 - Full Tap-ups
21 - Alt. Toe Taps
22 - Row-Boats
23 - Plank Punches
24 - Hammer Taps
25 - Switch Taps

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.