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Estimated Calories Burned:
162-341

Equipment Needed:
Dumbbells

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Burpees
02 - ISO Renegades L
03 - Burpees
04 - ISO Renegades R
05 - In & Out Sprints
06 - Pick-up Squats
07 - In & Out Sprints
08 - Pick-up Squats
09 - Donkey Sprints
10 - Back Flys
11 - Donkey Sprints
12 - Back Flys
13 - Back Clap Sprints
14 - Side Lunge Switch
15 - Back Clap Sprints
16 - Side Lunge Switch
17 - L2R Push-ups
18 - Lawnmowers L
19 - L2R Push-ups
20 - Lawnmowers R
21 - Signal Sprints
22 - Halo Burpees
23 - Signal Sprints
24 - Halo Burpees
25 - Cowabunga Squats
26 - Curly Flys
27 - Cowabunga Squats
28 - Curly Flys
29 - Accordions
30 - Curl Hop Squats
31 - Accordions
32 - Curl Hop Squats
33 - Agility Sprints
34 - Lawn Press L
35 - Agility Sprints
36 - Lawn Press R
37 - Pike Knee-ups L
38 - TYAs
39 - Pike Knee-ups R
40 - TYAs
41 - Sagat Sprints
42 - Fake Lunge Press L
43 - Sagat Sprints
44 - Fake Lunge Press R
45 - Free Throw Burpees
46 - Remix Squats
47 - Free Throw Burpees
48 - Remix Squats

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.

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