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Estimated Calories Burned:
194-528

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - S2S Hurdles
02 - Pick-up Lunges
03 - Mud Crawlers
04 - Power Press Kicks
05 - S2S Lunge Waves
06 - Stork Taps
07 - Calf Hop Curls
08 - Lunge Fly Press
09 - F2B Pulse Lunges
10 - Burpee Climbers
11 - Diamond Swings
12 - F2B Squat Twists
13 - Rev. Lunge Curls
14 - S2S Shuffle Presses
15 - Switch Feet Curls
16 - Plyo Push-overs
17 - Curly Flys
18 - Bent-Over Flys
19 - Lunge Squat Press
20 - Tri-Stop Jack-ups
21 - Alt. Kickback Press
22 - Alt. Side Knees
23 - Thrust Clappers
24 - Wide Sprint Twists
25 - Renegade Burpees
26 - Alt. Press Jacks
27 - Alt. Lunge Kicks
28 - Ladder Push-ups
29 - Alt. Strikers
30 - The Dumbbell Gauntlet

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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