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Estimated Calories Burned:
245-502

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - ISO Squat Switch Press
02 - Side Lunge Curl Holds
03 - DB Rev Lunge Kicks L
04 - Fast Slow Push-ups
05 - DB Rev Lunge Kicks R
06 - Back Fly Press
07 - ISO DB Swings
08 - Side Lunge Curtsies L
09 - Man-Makers
10 - Side Lunge Curtsies R
11 - Plank Row Flys L
12 - Cross Curl Press
13 - Plank Row Flys R
14 - S2S Swing Steps
15 - Hi-Low Goblet Squats
16 - Box Push-ups
17 - Dbl Curl Open Press
18 - Side Back Pulse Lunges L
19 - Windmill Curls
20 - Side Back Pulse Lunges R
21 - DB Deadlift Squats
22 - Lawn Mores L
23 - Pull-Over Push-ups
24 - Lawn Mores R
25 - Booty Builders
26 - T-Crawls
27 - Liberty Swings L
28 - Rev Tabletop Press L
29 - Liberty Swings R
30 - Rev Tabletop Press R
31 - Halo Lunges
32 - ISO Leg Push-ups L
33 - Kneeling Switch Press
34 - ISO Leg Push-ups R
35 - ISO Balance D-Lifts L
36 - Concentration Flys
37 - ISO Balance D-Lifts R
38 - Swing Squat Press

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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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

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