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Estimated Calories Burned:
167-352

Equipment Needed:
Dumbbells + Mat

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

01 - Jump the Broom
02 - Hi-Low Carrier Squats
03 - Alt Knee Push-ups
04 - Rev Lunge Curls
05 - S2S Step Burpees
06 - Cheerleaders L
07 - Half Whole Skaters L
08 - Pull-Over Push-ups
09 - Cheerleaders R
10 - Half Whole Skaters R
11 - LRB Twist Curls
12 - Tri-Switch Jacks
13 - Alt Clean Press
14 - Jack Kick Tap Kicks
15 - Dbl Curl Stacks
16 - Dead-Man Push-ups
17 - In & Out Flys
18 - S2S Push-off Jacks
19 - Kneeling Rows
20 - 180 Jabs
21 - Lumberjack Lunges
22 - Sprinter Drills
23 - Combo Attack Squats
24 - Back Fly Tris
25 - L2R Push-ups

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.