Estimated Calories Burned:
300-604

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - S2S Power Drive Sprints
02 - ISO Side Lunge Knee Holds L
03 - Inchworm Hops
04 - ISO Side Lunge Knee Holds R
05 - Plyo Heismans
06 - W-Curl Steps
07 - Windmill Tap Hops

08 - Relay Sprints
09 - Halo Lunge Hops
10 - Floor Tap Sprints
11 - Dbl Push Pike-Backs
12 - Renegade Thrusts
13 - S2S Press Jack Taps
14 - Mechanic Squats

15 - Pedal Tap-Under Squats
16 - Side Drop Pause Sprints L
17 - Back Fly Press Steps
18 - Side Drop Pause Sprints R
19 - Heel Tap Push-ups
20 - Power Sprints
21 - Power Press Squats

22 - Switch Feet Jacks
23 - S2S Squat Curls
24 - S2S Dbl Hop Pedals
25 - ISO DB Swings
26 - Inchworm Sprint-Backs
27 - Rev Lunge Curls
28 - Side Jab Abs

Abs:
01 - Bicycles
02 - Seated Side Twist Tuck-Overs
03 - Bicycle Passes
04 - ISO DB Scissor Taps L
05 - Russian Twists
06 - ISO DB Scissor Taps R
07 - Full DB Crunch-Ups
08 - Seated Corenadoes

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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