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Estimated Calories Burned:
175-372

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Jumping Jacks
02 - Tri-March Jacks
03 - 180 Wide Knee Jacks
04 - Tuck Jacks

05 - Half & Half Push-ups
06 - Full Push-ups
07 - Push-Thrust Curls
08 - Man-Makers

09 - Stack Squats
10 - In & Out Squats
11 - Switch Drop Squats
12 - Stack Hop Squats

13 - Training Wheels
14 - Bicycles
15 - Sprinter Abs
16 - V-Crunch

17 - Light Jog
18 - Hiker Sprints
19 - Traffic Sprints
20 - 180 Fly Sprints

21 - Tri-Switch Rows
22 - Alt Back Flys
23 - Back Fly Curls
24 - Infinity Curls

25 - Side Back Lunge
26 - Side Lunge Pass
27 - Bullet Lunges
28 - Suitcase Squats

29 - In & Outs
30 - Bull Frogs
31 - Xs & Os
32 - Scissor Heel 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.