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Estimated Calories Burned:
131-335

Equipment Needed:
Mat + Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Window Wipers
02 - Reverse Crunches
03 - Seated In & Outs
04 - Flutter Kicks
05 - Side Heel Taps
06 - Mt. Thrusts
07 - Alt. Plank Knees
08 - Crawl Jacks
09 - V-Holds
10 - Bull-Frogs
11 - Tornadoes
12 - Leg Switches
13 - See-saw Taps
14 - Leg Thrusts
15 - Side Plank Knees (R)
16 - Side Hip Dips (L)
17 - Side Plank Knees (L)
18 - Side Hip Dips (R)
19 - Super-mans
20 - Hover Knees
21 - Plank Thrusts
22 - Spin Class
23 - Tuck Twists
24 - Flutter Twists
25 - Scissor Taps
26 - Bicycle Crunches
27 - Xs & Os
28 - Genie Pulses
29 - Crunch Punches
30 - Crunch Knee Taps

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.