Flash Fit - 12 Week Advanced Program

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. Learn more about Flash Fit.

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 weight. 

Equipment: 2 dumbbells are required. Choose a weight that you are comfortable doing about 15 bicep curls with. 

Calendar: Download the PDF calendar to track workouts.

Mix in two Ignite Abs workouts or one abs and one body focus workout per week.