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Estimated Calories Burned:
191-403

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Renegade Burpees
02 - Suitcase Squat Lunges
03 - Split Lunge Push L
04 - Take-off Sprints
05 - Split Lunge Push R
06 - 180 ISO March Sprints
07 - Squat Ham Press
08 - TYAs
09 - ISO Leg Push Burpees L
10 - Seatbelt Swings L
11 - ISO Leg Push Burpees R
12 - Seatbelt Swings R
13 - Tetris Squats
14 - Stack Hop Squats
15 - Lawn Press L
16 - ISO Burpee Lifts L
17 - Lawn Press R
18 - ISO Burpees Lifts R
19 - Hungry Hippos
20 - Liberty Swings L
21 - Threader Push-ups
22 - Liberty Swings R
23 - Tornado Squats
24 - Open Arnold Press
25 - V-Drop Burpees

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.

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