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Estimated Calories Burned:
356-682

Equipment Needed:
Dumbbells & Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Signal Sprints
02 - Quick Squat Curls
03 - Signal Sprints
04 - Quick Squat Curls

05 - Hi-Low Burpee Jacks
06 - Threader Push-ups
07 - Hi-Low Burpee Jacks
08 - Threader Push-ups

09 - S2S Pause Sprints
10 - ISO Pull Burpees L
11 - S2S Pause Sprints
12 - ISO Pull Burpees R

13 - 3-Way Push L
14 - Switch Core Mowers L
15 - 3-Way Push R
16 - Switch Core Mowers R

17 - Spring Lunges L
18 - Side Back Lunge L
19 - Spring Lunges R
20 - Side Back Lunge R

21 - Stork Sprints
22 - Renegade Warriors
23 - Stork Sprints
24 - Renegade Warriors

25 - Shuffle Tap Hops L
26 - Balance Lunge Press L
27 - Shuffle Tap Hops R
28 - Balance Lunge Press R

29 - F2B Jack Sprints
30 - Liberty Swings L
31 - F2B Jack Sprints
32 - Liberty Swings R

33 - Donkey Sprints
34 - Mousetrap Push-ups
35 - Donkey Sprints
36 - Mousetrap Push-ups

37 - 180 Tri-Switch Lunge
38 - Squat Curl Hops
39 - 180 Tri-Switch Lunge
40 - Squat Curl Hops

41 - Rapid Push-ups
42 - Kneeling Switch Press
43 - Rapid Push-ups
44 - Kneeling Switch Press

45 - Cardio Circuit
46 - Hi-Low Carriers
47 - Cardio Circuit
48 - Hi-Low Carriers

49 - Nap-Time Burpees
50 - S2S Pick-up Press
51 - Nap-Time Burpees
52 - S2S Pick-up Press

Abs:
01 - Xs & Os
02 - Russian Twists
03 - ISO Threader Planks L
04 - Sprinter Abs
05 - ISO Threader Planks R
06 - NASCAR Drivers
07 - Cross Star Taps
08 - Bicycles

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.