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Estimated Calories Burned:
356-682

Equipment Needed:
Dumbbells & Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Hurdler Burpees
02 - Squat Thrust Press
03 - Hurdler Burpees
04 - Squat Thrust Press

05 - Pause Jack Push
06 - High Pull Curls
07 - Pause Jack Push
08 - High Pull Curls

09 - Power Skaters L
10 - Squat Snatch Press L
11 - Power Skaters R
12 - Squat Snatch Press R

13 - L2R Burst Worms
14 - Lawnmowers L
15 - L2R Burst Worms
16 - Lawnmowers R

17 - Signal Sprints
18 - DB Lift Burpees
19 - Signal Sprints
20 - DB Lift Burpees

21 - Clap Pike Push
22 - Single DB Swing L
23 - Clap Pike Push
24 - Single DB Swing R

25 - F2B ISO Burpee Hops L
26 - Lunge Mower Press L
27 - F2B ISO Burpee Hops R
28 - Lunge Mower Press R

29 - Open Box Jugglers
30 - Plank Row Fly L
31 - Open Box Jugglers
32 - Plank Row Fly R

33 - Side Knee Climbers
34 - L2R DB Swings
35 - Side Knee Climbers
36 - L2R DB Swings

37 - Twist Hip Burpees
38 - Cross Curl Press
39 - Twist Hip Burpees
40 - Cross Curl Press

41 - F2B Jack Sprints
42 - Seatbelt Swings L
43 - F2B Jack Sprints
44 - Seatbelt Swings R

45 - Switch Lunge Squat
46 - Sphinx Rockers
47 - Switch Lunge Squat
48 - Sphinx Rockers

49 - S2S Ickey Shuffle
50 - Squat Curl Hops
51 - S2S Ickey Shuffle
52 - Squat Curl Hops

Abs:
01 - Quick Full Crunch
02 - DB Bike Passes
03 - Side V-Crunches L
04 - ISO Reacher Crunch L
05 - Side V-Crunches R
06 - ISO Reacher Crunch R
07 - Frogger Crunch
08 - Bicycles

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.