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Estimated Calories Burned:

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Gecko Sprints
02 - Alt Curls
03 - Cowabunga Squats
04 - Bulgarian Lunges
05 - Jack-5 Burpees
06 - Lawnmowers
07 - ISO Tap Sprints
08 - Alt Lunge Squats
09 - Scramble Jacks
10 - Traffic Jacks
11 - Pick-up Shots
12 - Pick-up Lunges
13 - Plyo Inchworms
14 - Tri-Back Flys
15 - Donkey Lunges
16 - S2S Goblet Squats
17 - ISO Renegades
18 - Alt Cross Curls
19 - Cheerleaders
20 - Diamond Swings

Abs
21 - Paddle Boats
22 - Crunch Punches
23 - Gumbo Stirs
24 - Xs & Os
25 - Alt Toe Taps
26 - Rolling V-Taps
27 - Switch Pulses
28 - Ball Crunches
29 - Hammer Pulses
30 - Bicycle Crunches

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.