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Estimated Calories Burned:
162-348

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Tap Sprints
02 - Hook-Knee Shuffle
03 - ISO Leg Burpees L
04 - ISO Renegades L
05 - ISO Leg Burpees R
06 - ISO Renegades R
07 - 180 Press Jacks
08 - Sagat Sprints
09 - Alt Bullet Kicks
10 - Accordions
11 - Side Lunge Switch
12 - Hop Over Burpees
13 - Speed Jugglers
14 - Pick-up Squats
15 - Scramble Jacks
16 - Back Flys
17 - Push-up Thrusts
18 - Ballerina Burpees
19 - Tri-Jab Tucks
20 - Donkey Lunges
21 - Traffic Jacks
22 - Switch Kicks
23 - Mt Climbers
24 - Alt Back Flys
25 - Majesty Squats
26 - Tri-Switches
27 - Pike-Tap Push
28 - ISO Tap Sprints
29 - Halo Burpees
30 - DB Frog Squats
31 - Agility Sprints
32 - Stork Taps
33 - Standing Abs
34 - Curly Flys
35 - S2S Push-ups
36 - Tri-Knee Combo
37 - Shuffle Squats
38 - ISO Tap Kicks
39 - F2B Jack Sprints
40 - Diamond Swings

Burnout!!! - Earth, Wind, Fire

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.