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Estimated Calories Burned:
288-584

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Squat Curl Press
02 - Pike-Back Push-ups
03 - Side Back Lunge L
04 - Teacher's Pets
05 - Side Back Lunge R
06 - Back Fly Deadlifts
07 - S2S Swing Steps
08 - Inchworm Ladders
09 - Lawnmower Press L
10 - Calves Raise Squats
11 - Lawnmower Press R
12 - Handcuff Push-ups
13 - Mt. Kickers
14 - Seatbelt Swings L
15 - Tri-Knee Combo
16 - Seatbelt Swings R
17 - In & Out Narrow Squats
18 - Stutter Crawls
19 - Liberty Swings L
20 - Side Lunge Curls L
21 - Liberty Swings R
22 - Side Lunge Curls R
23 - F2B Heavy Swing Walks
24 - Side Jab Abs
25 - Tri-Switch Rows
26 - Plank Row Flys L
27 - Hi-Low Goblet Squats
28 - Plank Row Flys R
29 - Side Lunge Passes
30 - S2S Shuffle Burpees
31 - Lumberjack Lunges
32 - ISO Squat Press L
34 - Uppercut Knees
33 - ISO Squat Press R
35 - Split Kick Push
36 - Alt Dbl Curls
37 - ISO DB Swings
38 - DB Squat Knees
39 - Stacked Foot Push-ups
40 - W Curl Press
41 - F2B Crab Reachers
42 - 3-Way Lunges L
43 - Tri-Back Flys
44 - 3-Way Lunges R
45 - Lawn Mores L
46 - Pike-Tap Knees
47 - Lawn Mores R
48 - Trinity Squat Lunges
49 - Glutes Bridges

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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