Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 428

Workout Breakdown:

Warm-up

01 - Traffic Directors
02 - Dual Pick-up Squats
03 - Dbl Hustle Tap Knees L
04 - Thread Through Push-ups L
05 - Alt Pause Jack Knees
06 - F2B DB Tap Squat Hops
07 - Dbl Hustle Tap Knees R
08 - Thread Through Push-ups R
09 - Pump Jacks
10 - Slam Squat Ab Twists
11 - Alt RDL Balance Curls
12 - Quad Killer Crawls
13 - Kneeling Row Step-Ups
14 - Slanted Hammers Sprints L
15 - Twist Drop Lunge Holds L
16 - Shoulders Knees & Toes
17 - Slanted Hammer Sprints R
18 - Twist Drop Lunge Holds R
19 - Hover Knee Pike-Push
20 - Half Fly Sprints
21 - T-Hop Skater Switches
22 - RDL Pulse Press
23 - F2B Jack Sprints
24 - Lawn MORES L
25 - DB Pike Push
26 - F2B Low Ladder Shuffle
27 - Lawn MORES R
28 - Stacked Foot Push-Ups
29 - Open Box Sprints
30 - Halo Lunge Hops

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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