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Estimated Calories Burned:
179-377

Equipment Needed:
Dumbbells

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Hurdle Sprints
02 - S2S Curl Squats
03 - Plyo Heisman Sprints
04 - Curl Hop Squats
05 - Deadman Thrusts
06 - Back Fly Press
07 - 180 Deadman Thrusts
08 - TYAs
09 - Tri-Switch Lunge
10 - Side Back Lunge
11 - Switch Tap Lunge
12 - Side Lunge Switch
13 - LVL 1 Drills
14 - ISO Quick Curls
15 - LVL 2 Drills
16 - ISO Hold Curls
17 - Squat Ab Twists
18 - Bullet Lunges
19 - Squat Ab Burpees
20 - Suitcase Lunges
21 - Stack Push-ups
22 - ISO Arnold Press
23 - S2S Crawl Stacks
24 - Open Arnold Press
25 - ISO Sprint Climbers

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.