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Estimated Calories Burned:
175-372

Equipment Needed:
Dumbbells

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - Side Lunge Pass
03 - Tri-Switch Jacks
04 - Kneeling Row Hops
05 - High Pull Curls
06 - Boomerang Sprints
07 - Split Kick Push
08 - Hi-Low Hurdle Sprints
09 - Dbl Swing Hops
10 - Booty Builders
11 - DB Push Climbers
12 - F2B Jack Sprints
13 - Rev Lunge Curls
14 - ISO Sprinter Hops L
15 - Threader Push-ups
16 - Lumberjack Lunges
17 - ISO Sprinter Hops R
18 - Back Fly Deadlifts
19 - Back Clap Sprints
20 - Push-up Thrusts
21 - Liberty Swings L
22 - Hustle Tap Sprints
23 - Liberty Swings R
24 - S2S Ickey Sprints
25 - F2B Pick-up Squats

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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