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Estimated Calories Burned:
226-527

Equipment Needed:
Dumbbells & Mat

Level:
Beginners

Workout Breakdown:

Warm-up

01 - Hiker Sprints
02 - Cross Curl Press L
03 - Hiker Sprints
04 - Cross Curl Press R

05 - In & Out Knees
06 - Stacker Squats
07 - In & Out Knees
08 - Stacker Squats

09 - Stacker Push-ups
10 - Alt Back Rows
11 - Stacker Push-ups
12 - Alt Back Rows

13 - S2S Pause Sprints
14 - Side Back Lunge L
15 - S2S Pause Sprints
16 - Side Back Lunge R

17 - Dbl Jack Knees
18 - Lawnmowers L
19 - Dbl Jack Knees
20 - Lawnmowers R

21 - Agility Marches
22 - Halo Squats
23 - Agility Marches
24 - Halo Squats

25 - L2R Push-ups
26 - Alt DB Curls
27 - L2R Push-ups
28 - Alt DB Curls

29 - Free Throw Shots
30 - S2S Squat Curls
31 - Free Throw Shots
32 - S2S Squat Curls

33 - Hit & Runs
34 - Alt DB Swings
35 - Hit & Runs
36 - Alt DB Swings

37 - Rocking Knee Push-ups
38 - Lawn Press L
39 - Rocking Knee Push-ups
40 - Lawn Press R

41 - S2S Shuffle Hops
42 - Pass-Under Press
43 - S2S Shuffle Hops
44 - Pass-Under Press

45 - Grounded Steps
46 - S2S Shuffle Hops
47 - Grounded Steps
48 - S2S Shuffle Hops

49 - In & Out Push-ups
50 - ISO Hold Curls L
51 - In & Out Push-ups
52 - ISO Hold Curls R

53 - Butt Kick Jacks
54 - Hi-Low Carrier Squats
55 - Butt Kick Jacks
56 - Hi-Low Carrier Squats

Abs
01 - ISO Leg Ab Twists
02 - Alt Reverse Crunches
03 - Dead Buges
04 - ISO Leg Planks
05 - Inner Heel Taps
06 - Flutter Kicks
07 - Pot Stirs
08 - Genie Pulses

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.