This program is designed for intermediate to advanced levels and requires two dumbbells. Over time, this program becomes more challenging in three ways: complexity of movements, altered time intervals, and increased cardio. It is designed to help condition, tone muscles and build strength. 

Pace: Work on perfecting your form for each movement and then complete as many reps as possible within the interval.

Intensity: Increase intensity by adding weights or continue exercising 10 seconds into the rest interval.

Equipment: 2 dumbbells are required. 

Calendar: Download the PDF calendar to track workouts.