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Estimated Calories Burned:
288-584

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Hi-Low Goblet Squats
02 - ISO Builder Lunge Press L
03 - W-Curl High Pulls
04 - ISO Builder Lunge Press R
05 - Renegade Push-ups
06 - Back Fly Deadlifts
07 - Pick-up Lunges L
08 - Curtsy Goblets
09 - Pick-up Lunges R
10 - Downward Geckos
11 - Dbl Curl Hold Stacks
12 - Switch Drop Squats
13 - Open Curl Press
14 - Elevated Push-ups
15 - Rev Table Press L
16 - Kneeling Rows
17 - Rev Table Press R
18 - Sumo Deadlifts
19 - Luggage Lunges
20 - F2B Heavy DB Swings
21 - Trinity Squat Lunges L
22 - Side Lunge Push-ups L
23 - Trinity Squat Lunges R
24 - Side Lunge Push-ups R
25 - In & Out Hammer Curls
26 - Lawn Press L
27 - Tri-Switch Rows
28 - Lawn Press R
29 - Halo Squats
30 - Dive-Bombers
31 - Concentration Flys
32 - ISO Balance Hams L
33 - F2B Squat Walks
34 - ISO Balance Hams R
35 - Pike-Tap Push-ups
36 - Rev Lunge Curls
37 - T-Crawls
38 - Halo Lunges
39 - Back Fly Tris
40 - Liberty Swings L
41 - Booty Builders
42 - Liberty Swings R
43 - In & Out Deadlifts
44 - Elevated Push Knees
45 - Kneeling DB Curls
46 - Lumberjack Lunges
47 - Rev Pulse Lunges
48 - ISO DB Swings
49 - Man-Makers

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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