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Estimated Calories Burned:
123-267

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Gravity Jacks
02 - Sprinter Abs
03 - Karate Kids
04 - Cross-Climbers
05 - Crunch-up Taps
06 - L2R Toe Taps
07 - Plank Knees
08 - Jack-Knives
09 - Paddle Boats
10 - Thai Taps
11 - Butterfly Crunch
12 - Switch Taps
13 - Bird-Dogs
14 - Full Tap-ups
15 - High Heel-Taps
16 - Tuck Kicks
17 - Rolling V-Taps
18 - Torture Passes
19 - Extended Plank
20 - Genie Pulses
21 - Y-Tap Crunch
22 - Mt. Climbers
23 - Deadman Tucks
24 - Russian Twists
25 - Back Swimmers

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.