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Estimated Calories Burned:
239-553

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate - Advanced

Workout Breakdown:

Warm-up

01 - First Burpees
02 - Pick-up Squats
03 - First Burpees
04 - Pick-up Squats

05 - Side Knee Jacks
06 - Twist Hip Push
07 - Side Knee Jacks
08 - Twist Hip Push

09 - Tap Skate Sprints L
10 - Steering Wheel Curls
11 - Tap Skate Sprints R
12 - Steering Wheel Curls

13 - Rev Lunge Kicks L
14 - Pick-up Curtsies
15 - Rev Lunge Kicks R
16 - Pick-up Curtsies

17 - High Climb Drivers
18 - Renegade Warriors
19 - High Climb Drivers
20 - Renegade Warriors

21 - Fender Taps
22 - F2S Flys
23 - Fender Taps
24 - F2S Flys

25 - L2R High Knee Jacks
26 - Stack Squat Press
27 - L2R High Knee Jacks
28 - Stack Squat Press

29 - In & Out Squat Twists L
30 - L2R Golfer Swings
31 - In & Out Squat Twists R
32 - L2R Golfer Swings

33 - Push-up Thrusts
34 - Kneeling Pick-up Press
35 - Push-up Thrusts
36 - Kneeling Pick-up Press

37 - Traffic Sprints
38 - High Pull Squats L
39 - Traffic Sprints
40 - High pull Squats R

41 - S2S Sprint Burpees
42 - Lawn Press L
43 - S2S Sprint Burpees
44 - Lawn Press R

45 - F2B Jack Sprints
46 - Builder Squats
47 - F2B Jack Sprints
48 - Builder Squats

49 - Brisk Jugglers
50 - Elevated Push-ups
51 - Brisk Jugglers
52 - Elevated Push-ups

53 - S2S Swing Hops
54 - Side Back Hops L
55 - S2S Swing Hops
56 - Side Back Hops R

Abs:
01 - Sprinter Abs
02 - Reclined Bull Frogs
03 - Side V-Taps L
04 - Diver Crunch
05 - Side V-Taps
06 - Plank Jack Kicks
07 - Crunch Bridge Reachers
08 - Full Crunches

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.