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Estimated Calories Burned:
123-267

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Mountain Taps
02 - Full Tap-Ups
03 - Pulse-Ups
04 - Kick-out Thrusts
05 - Bicycle Twists
06 - Bicycle Punches
07 - Gravity Jacks
08 - Star Crunches
09 - Alt. Toe Taps
10 - Pelvis Planks
11 - Half Cannons
12 - Up-N-Overs
13 - Frog Climbers
14 - Xs & Os
15 - Torture Passes
16 - Plank Twists
17 - Ball Crunches
18 - Paddle Boats
19 - Bird Dogs
20 - Genie Pulses
21 - Hammer Taps
22 - Spider Knees
23 - Seesaw Taps
24 - Switch Taps
25 - Plank Tuck Ladders

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.