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Estimated Calories Burned:
169-357

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Full Burpees
02 - Squat Snatch Press L
03 - Full Burpees
04 - Squat Snatch Press R
05 - Push-ups
06 - Dbl Curls
07 - Push-ups
08 - Dbl Curls
09 - Scramble Jacks
10 - Traffic Jacks
11 - Scramble Jacks
12 - Traffic Jacks
13 - Downward Geckos L
14 - Kneeling Press
15 - Downward Geckos R
16 - Kneeling Press
17 - ISO Quick Curls L
18 - Low-Writer Push-ups
19 - ISO Quick Curls R
20 - Low Writer Push-ups
21 - Lawn Press L
22 - Lawnmowers L
23 - Lawn Press R
24 - Lawnmowers R
25 - 180 Power Push-ups
26 - Press Jacks
27 - 180 Power Push-ups
28 - Press Jacks
29 - Pike Knee-ups
30 - Back Flys
31 - Pike Knee-ups
32 - Back Flys
33 - S2S Push-ups
34 - Wide Lawnmowers L
35 - S2S Push-ups
36 - Wide Lawnmowers R
37 - Twist Curls
38 - Triceps Kickbacks
39 - Twist Curls
40 - Triceps Kickbacks
41 - 180 Renegades
42 - Alt Back Flys
43 - 180 Renegades
44 - Alt Back Flys
45 - Power Press L
46 - Push-up Thrusts
47 - Power Press R
48 - Push-up Thrusts

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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