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Estimated Calories Burned:
169-357

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Burpees
02 - Side Lunge Switch
03 - Burpees
04 - Side Lunge Switch
05 - ISO Bombers
06 - Jugglers
07 - ISO Bombers
08 - Jugglers
09 - Curl Hop Squats
10 - S2S Push-ups
11 - Curl Hop Squats
12 - S2S Push-ups
13 - Mountain Climbers
14 - Liberty Swings
15 - Mountain Climbers
16 - Liberty Swings
17 - Box Frog Hops
18 - Wide Sprints
19 - Box Frog Hops
20 - Wide Sprints
21 - ISO DB Snatch L
22 - ISO Leg Push-ups
23 - ISO DB Snatch R
24 - ISO Leg Push-ups
25 - Press Jacks
26 - Scramble Jacks
27 - Press Jacks
28 - Scramble Jacks
29 - 180 Switch Lunge
30 - Curly Flys
31 - 180 Switch Lunge
32 - Curly Flys
33 - Donkey Sprints
34 - ISO Renegades
35 - Donkey Sprints
36 - ISO Renegades
37 - Standing Abs
38 - Pick-up Squats
39 - Standing Abs
40 - Pick-up Squats
41 - Halo Burpees
42 - Hurdle Sprints
43 - Halo Burpees
44 - Hurdle Sprints
45 - Tri-Knee Combo
46 - Diamond Swings
47 - Tri-Knee Combo
48 - Diamond Swings

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.

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