Estimated Calories Burned:
321-648

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - W-Curl Press
02 - Fly Around the World
03 - Sphinx Rockers
04 - L2R Goblet Squats
05 - Heavy DB Swings
06 - Reverse Pulse Lunges
07 - Sprinter Abs
08 - Twist Knee Kick-Backs L
09 - Rainbow Thrusts
10 - Renegade Push-ups
11 - 12 to 3 Flys
12 - Kneeling DB Curls
13 - Switch Drop Squats
14 - Silencer Lunges
15 - Half Whole Deadlifts
16 - DB Ball Crunch
17 - Twist Knee Kick-Backs R
18 - Behind the Back Pass
19 - Dbl Swing Press
20 - Tri-Switch Rows
21 - Close Squeeze Push
22 - Mechanic Squats
23 - Heavy Sumo D-Lifts
24 - DB Hip Thrusts
25 - Hip Dip Reachers L
26 - Russian Twist
27 - Hip Dip Reachers R
28 - Back Fly Curls
29 - Accordions
30 - Kneeling Open/Close Press
31 - Squat Calves Raises
32 - Heavy Side Lunge Pass
33 - In & Out D-Lifts
34 - Shin Huggers
35 - Crunch Up Twists
36 - Xs & Os
37 - 12 to 3 Curls
38 - Trinity Push-ups
39 - Kneeling Rows
40 - Booty Builders
41 - High Curtsy Squats
42 - DB Hip Thrusts
43 - Crunch Punches
44 - Frogger Crunch
45 - Switch Leg Holds
46 - Kneeling Switch Press
47 - 1-2-3 Squats
48 - Scissor Heel Taps
49 - Squat Pulse Renegades

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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