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Estimated Calories Burned:
123-267

Equipment Needed:
Mat + Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Mountain Bikes
02 - Scissor Heel Taps
03 - Paddle Boats
04 - Plank Knees
05 - Sting-Ray Taps
06 - Alt. Toe Taps
07 - Tuck Jack Planks
08 - Half Canons
09 - Up-N-Overs
10 - Donkey Frogs
11 - Genie Pulses
12 - Karate Kids
13 - Bird-Dogs
14 - Bull Frogs
15 - Torture Tucks
16 - Low Plank Knees
17 - Rolling V-Taps
18 - Pulse-Ups
19 - Pelvic Thrusts
20 - Bicycle Crunches
21 - High Heel-Taps
22 - Plank Extends
23 - Plank Punches
24 - Russian Twists
25 - Mountain Climbers

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.