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Estimated Calories Burned:
169-368

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Traffic Sprints
02 - Quick Burpees
03 - Lunge Mower Press L
04 - Pike-Tap Push-ups
05 - Lunge Mower Press R
06 - Sagat Sprints
07 - Pick-Up Squats
08 - 180 Burpees
09 - Fake Lunge Press L
10 - ISO Mousetraps L
11 - Fake Lunge Press R
12 - ISO Mousetraps R
13 - Power Push Sprints
14 - Stork Sprints
15 - Lawn Press L
16 - Clap Kick Push
17 - Lawn Press R
18 - Tri-Back Flys
19 - Cowabunga Switches
20 - Side Lunge Switch
21 - Push-up Thrusts
22 - Boomerang Sprints L
23 - Rev Lunge Swings
24 - Boomerang Sprints R
25 - F2B Pick-up Squats
26 - S2S Step Burpees
27 - Downward Geckos
28 - Liberty Swings L
29 - Fender Benders
30 - Liberty Swings R
31 - Mountain Climbers
32 - ISO DB Swings
33 - 180 Knee Sprints
34 - Halo Burpees
35 - In & Out Sprints
36 - Pike Knee Jacks
37 - Pass-Under Press
38 - F2B Hop Burpees
39 - Wide Mowers L
40 - L2R Push-ups
41 - Wide Mowers R
42 - Pulse-ups
43 - Curl Hop Squats
44 - Ballerina Burpees
45 - Toe Tap Kicks L
46 - Traffic Jacks
47 - Toe Tap Kicks R
48 - Speed Jugglers

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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