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Estimated Calories Burned:
167-352

Equipment Needed:
Dumbbells

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

01 - F2B Jack Sprints
02 - Suitcase Press
03 - Tri-Switch Rows
04 - Floor Wax Push-ups
05 - Boomerang Sprints L
06 - Halo Lunge Hops
07 - Boomerang Sprints R
08 - In & Out Curls
09 - Dbl Swing Step-Overs
10 - Tri-Switch Jacks
11 - Back Fly Deadlifts
12 - Dbl Push-Pikes
13 - Hacky Taps
14 - S2S Tap Sprints
15 - Dbl Curl Stacks
16 - Side Lunge Pass
17 - Plank Row Threaders
18 - Free Throw Shots
19 - 12 to 3 Curls
20 - 1-2-3 Push-ups
21 - Quick Pause Sprints
22 - Slam Tap Squats
23 - Lumberjack Lunges
24 - Pull-Over Push-ups
25 - Jack Kick Tap Kicks
26 - Hi-Low Hurdles
27 - Alt Clean Press
28 - Push-up Knees
29 - Hit & Runs
30 - Inchworm Jacks

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.