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Estimated Calories Burned:
281-553

Equipment Needed:
Dumbbells

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - LVL 1 Drills
02 - Side Lunge Curls
03 - Sprinter Abs
04 - Squat Hammer Press
05 - S2S Push Thrusts
06 - Liberty Swings L
07 - In & Out D-Lifts
08 - Liberty Swings R
09 - Hop Over Tuck Burpees
10 - Shin Grabbers
11 - Kneeling Switch Press
12 - Suitcase Squats
13 - S2S Swing Skips
14 - Row Threader Push-ups
15 - 1-2 Tuck Crunch
16 - Curl Stack Squats
17 - Sprinter Burpees
18 - Lawn Mores L
19 - F2B Pick-up Squats
20 - Lawn Mores R
21 - X & O Crunch
22 - Side Lunge Squat Pass
23 - Pull-Over Push-ups
24 - Tri-March Jacks
25 - Deadlift Back Flys
26 - F2B Crab Walks
27 - Lawn Press L
28 - Reverse Pulse Lunge L
29 - Lawn Press R
30 - Reverse Pulse Lunge R
31 - Stork Sprints
32 - Bicycles
33 - ISO Clean Press
34 - Side Shift Hops
35 - 1-2-3 Push-ups
36 - Low Hurdle Hop-Overs
37 - Lumberjack Lunges
38 - Russian Twists
39 - Glute Bridges
40 - S2S Pick-up Press
41 - Sumo D-Lifts
42 - Pike-Tap Knees
43 - Piston Press
44 - S2S Goblet Squats
45 - In & Out Mowers L
46 - Full Sit-ups
47 - In & Out Mowers R
48 - ISO DB Swings
49 - Earth Wind & Fire

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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