Estimated Calories Burned:
334-682

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Star Twist Burpees
02 - S2S DB Swing Hops
03 - Side Lunge Pick-ups L
04 - 180 Power Push-ups
05 - Side Lunge Pick-ups R
06 - Bicycles
07 - Weighted Warriors
08 - Resistance Tap Sprints
09 - L2R Pulse Twist Squats
10 - Power Lunge Passes L
11 - Inchworm Slams
12 - Power Lunge Passes R
13 - Dbl Hop Burpees
14 - Bicycle Passes
15 - Kneeling Arnold Thrust
16 - F2B Stork Tap Hops
17 - Alt Push Press Burpees
18 - Mechanic Squats
19 - S2S Bear Crawl Kick-Outs
20 - Back Fly Curls
21 - Alt Rev Lunge Power Press
22 - Seated Corenadoes
23 - Kneeling Hip Thrusts
24 - High Pull Curls
25 - Tri-Scramble Jugglers
26 - Squat Calves to Squat Hops
27 - Strike Down Press L
28 - Pike-Tap Push-ups
29 - Strike Down Press R
30 - Bullet Lunges
31 - ISO Sprinter Abs L
32 - Kneeling Curls
33 - ISO Sprinter Abs R
34 - Lawn Switchers
35 - Squat Wide Lunge L
36 - F2B Swing Walks
37 - Squat Wide Lunge R
38 - 180 Switch Lunge
39 - Circle Pass Ab Tucks
40 - DB Hip Thrust
41 - Muay Thai Push-ups
42 - Cardio Circuit
43 - ISO Balance Curtsy Curls L
44 - Back Fly Deadlifts
45 - ISO Balance Curtsy Curls R
46 - Kneeling Row Hops
47 - Backseat Crunch Taps
48 - W-Curl Press
49 - Sprint Ladder Tucks

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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