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Estimated Calories Burned:
177-373

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Run Lunges
02 - Burpee Lifts L
03 - Run Lunges
04 - Burpee Lifts R
05 - ISO Stork Taps L
06 - Bullet Lunges L
07 - ISO Stork Taps R
08 - Bullet Lunges R
09 - Low Writers
10 - DB Deadlifts
11 - Low Writers
12 - DB Deadlifts
13 - ISO Tap Sprints
14 - 180 Bunny Squats
15 - ISO Tap Sprints
16 - 180 Bunny Squats
17 - Side Back Lunge L
18 - Tri-Climb Hops
19 - Side Back Lunge R
20 - Tri-Climb Hops
21 - Pick-up Squats
22 - Squat Curl Hops
23 - Pick-up Squats
24 - Squat Curl Hops
25 - ISO Deadlifts L
26 - Agility Sprints
27 - ISO Deadlifts R
28 - Agility Sprints
29 - Fender Benders
30 - Liberty Swings L
31 - Fender Benders
32 - Liberty Swings R
33 - Shuffle Squats
34 - 123 Burpees
35 - Shuffle Squats
36 - 123 Burpees
37 - Cheerleaders
38 - Curtsy Squats
39 - Cheerleaders
40 - Curtsy Squats
41 - Hulk Swings
42 - S2S Duck Lunges
43 - Hulk Swings
44 - S2S Duck Lunges
45 - Rev Pulse Lunges L
46 - Diamond Swings
47 - Rev Pulse Lunges R
48 - Diamond Swings

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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