Equipment Needed: Dumbbells + Mat
Level: Beginner
Calories Burned: 216

Workout Breakdown:

Warm-up
01 - Alt Hug & Hold
02 - Alt Windmill Swings
03 - S2S Step Jacks
04 - Trunk Twists
05 - Patty Cake Wrists

Workout:
01 - Alt Curls
02 - Arnold Press
03 - ISO Row Flys L
04 - French Press
05 - ISO Row Flys R
06 - Bent Tri Kick-Backs
07 - Plank Crawl-Backs
08 - Kneeling Rows
09 - Side Threaders L
10 - Dual Skull Crushers
11 - Side Threaders R
12 - DB Pull-Overs
13 - Side Step Curls
14 - Dbl Lawn Press L
15 - Dual Front to Side Raise
16 - Dbl Lawn Press R
17 - Step-Back Curls
18 - Around the Worlds
19 - Tri-Switch Rows
20 - Floor Chest Press
21 - DB Chest Flys
22 - Kneeling Rows
23 - Decline Bridge Press
24 - DB Pull-Overs
25 - 40 Sec Plank

Cool-Down:
01 - Shoulder Stretch L/R
02 - Pot Stirs L
03 - Pot Stirs R
04 - Cat Cow
05 - Side Stretch L/R
06 - Patty Cake Wrists

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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