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Estimated Calories Burned:
245-502

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder Push-ups
02 - 3-Way Lunges L
03 - Heavy Hammer Rows L
04 - 3-Way Lunges R
05 - Heavy Hammer Rows R
06 - Booty Builders
07 - Split Kick Push-ups
08 - Hi-Low Goblet Squats
09 - Infinity Curls
10 - Leaning Goblet Lunge L
11 - In & Out Mowers L
12 - Leaning Goblet Lunge R
13 - In & Out Mowers R
14 - In & Out Carrier Squats
15 - Staggered Pull-Over Push
16 - High Curtsies
17 - Fly Curl Press
18 - Liberty Swings L
19 - Side Shift Push-ups
20 - Liberty Swings R
21 - Cross Curl Press
22 - S2S Goblet Squats
23 - Heavy Tri-Switch Rows
24 - Balance Hams Press L
25 - High Pull Curls
26 - Balance Hams Press R
27 - Mousetrap Push-ups
28 - Side Lunge Curtsies L
29 - Dbl Swing Press
30 - Side Lunge Curtsies R
31 - Kneeling Rows
32 - F2B Squat Walks
33 - ISO Dive-Bombers
34 - Lumberjack Lunges
35 - Back Row Flys
36 - Deadlift Squats
37 - Elevated Push-ups
38 - Fast-Slow Squats

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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