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Estimated Calories Burned:
137-349

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Jack-5 Burpees
02 - Kickback Flys
03 - ISO-Hold Curls
04 - Rolling Geckos
05 - Shuffle Press
06 - Curly Flys
07 - LVL 2 Drills
08 - Lawnmowers (L)
09 - Lawnmowers (R)
10 - Box Pushups
11 - Shadow Jabs
12 - Scramble Jabs
13 - Squat Twist Press
14 - Tap-N-Claps
15 - Open Hammers
16 - Squat Curls
17 - ISO Arnolds
18 - Inchworm Kicks
19 - F2B Press Sprints
20 - Ladder Pushups

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.