Equipment Needed: Dumbbells + Mat
Level: Beginner
Calories Burned: 217

Workout Breakdown:

Warm-up

01 - Back Fly Curls
02 - Lawn Press L
03 - 12 to 3 Flys
04 - Lawn Press R
05 - Single Leg Curls L
06 - Fly Around the Worlds
07 - Single Leg Curls R
08 - ISO Row Flys L
09 - Side Step Curls
10 - ISO Row Flys R
11 - Back Swimmers
12 - Alt Superman Holds
13 - Concentration Curls L
14 - Concentration Curls R
15 - Shoulder Shrug Press
16 - Light DB Face Pulls
17 - Bent Row Flys
18 - W-Step Curls
19 - Dead-Back Pulls
20 - ISO Kneeling Rows L
21 - Kneeling Piston Press
22 - ISO Kneeling Rows R
23 - Light Pour Curls
24 - Tri-Switch Rows
25 - Superman Holds

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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