Estimated Calories Burned:
178-386

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Hot Hand Sprints
02 - Side Lunge Pass
03 - Tri-Jab Tucks
04 - Lawn Press L
05 - Hop-Over Burpees
06 - Lawn Press R
07 - Side Jab Abs L
08 - Side Drop Burpees L
09 - Side Jab Abs R
10 - Side Drop Burpees R
11 - Pike-Back Push-ups
12 - In & Out Switch Dop Squats L
13 - Dbl Jack Jabs
14 - In & Out Switch Dop Squats R
15 - Teacher's Pets
16 - Ham Swings
17 - ISO Pull Burpees L
18 - In & Out Curls
19 - ISO Pull Burpees R
20 - F2B Stork Tap Hops
21 - Booty Builders L
22 - ISO Sprinter Lunges L
23 - ISO Renegades L
24 - Booty Builders R
25 - ISO Sprinter Lunges R
26 - ISO Renegades R
27 - Side Swiper Sprints
28 - Lawn MORES L
29 - Signal Sprints
30 - Lawn MORES R
31 - Pulse-up Push-ups
32 - F2S Power Pass Lunges L
33 - Fender Benders
34 - F2S Power Pass Lunges R
35 - Donkey Sprints
36 - Gravediggers L
37 - Back Clap Squats
38 - Gravediggers R
39 - Inchworm Slams
40 - Tri-Switch Rows
41 - V-Jab Sprints L
42 - Halo Lunge Hops L
43 - V-Jab Sprints R
44 - Halo Lunge Hops R
45 - Dive-Bomber Hops
46 - 180 Knee Sprints
47 - Rev Lunge Curls
48 - U-Squat Hops
49 - Relay Sprints
50 - Overhead Sprints

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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