Estimated Calories Burned:
339-687

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - 30 - Sprinter Burpees
02 - 60 - Goblet Side Back Lunge
03 - 30 - Side V-Sprints L
04 - 60 - ISO Swing Drop Burpees
05 - 30 - Side V-Sprints R
06 - 60 - DB Pike-Back Push
07 - 30 - Jack In the Box Squats
08 - 60 - Lawnmower Switches
09 - 30 - ISO Thrusters L
10 - 60 - Thigh Killer Crawls
11 - 30 - ISO Thrusters R
12 - 60 - Mechanic Squats
13 - 30 - ISO Row Flys L
14 - 60 - LVL 1 Drills
15 - 30 - ISO Row Flys R
16 - 60 - DB Curl Stacks
17 - 30 - Half Juggler Sprints
18 - 60 - DB Hip Thrusts
19 - 30 - Hip Thrust Holds
20 - 60 - Side Drop Burpees L
21 - 30 - 180 Switch Lunges
22 - 60 - Side Drop Burpees R
23 - 30 - ISO DB Swings
24 - 60 - Kneeling Rows
25 - 30 - Prisoner Sprints
26 - 60 - Squat Wide Side Lunge L
27 - 30 - Hustle Tap Crawls L
28 - 60 - Squat Wide Side Lunge R
29 - 30 - Hustle Tap Crawls R
30 - 60 - Rev Lunge Curls
31 - 30 - Pick-up Squats
32 - 60 - L2R Clockwork Push-ups
33 - 30 - F2B Jack Sprints
34 - 60 - Booty Builders
35 - 30 - Toe Tap Kicks L
36 - 60 - Fly Around the World
37 - 30 - Toe Tap Kicks R
38 - 60 - In & Out Liberty Swings L
39 - 30 - Wide Pedal Burpees
40 - 60 - In & Out Liberty Swings R
41 - 30 - Shin Huggers
42 - 60 - DB Flutter Kicks
43 - 30 - Half Russian Twists L
44 - 60 - DB Hip Dips L
45 - 30 - Half Russian Twists R
46 - 60 - DB Hip Dips R
47 - 30 - Bicycles
48 - 60 - Backseat Pass
49 - 30 - DB Bike Pass
50 - 60 - DB Hip Thrusts

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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