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Estimated Calories Burned:
124-255

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

15 - High Knees
30 - Stork Sprints
45 - Majesty Squats
60 - Step Burpees
45 - Tri-Knee Combo
30 - Tri-Jab Tucks
15 - Mt. Climbers

15 - Shadow Jabs
30 - 180 Burpees
45 - Jab Squat Combo
60 - S2S Push Climbers
45 - Toe Tap Kicks
30 - Free Throw Burpees
15 - In & Out Sprints

15 - Dbl Jump Jabs
30 - Bloodhound Lunges
45 - Push-up Thrusts
60 - LVL 4 Sprints
45 - Prisoner Sprints
30 - Accordions
15 - Speed Jugglers

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.