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Estimated Calories Burned:
274-593

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Carrier Squat Press
02 - Renegade Jack Push
03 - Straight Twist Curls
04 - Liberty Swings L
05 - ISO DB Deadlifts L
06 - Bridge Press Thrust L
07 - Carrier Squat Press
08 - Renegade Jack Push
09 - Straight Twist Curls
10 - Liberty Swings R
11 - ISO DB Deadlifts R
12 - Bridge Press Thrust R
13 - ISO DB Swings
14 - Side Lunge Squats L
15 - F2S DB Flys
16 - ISO Leg Renegades
17 - Decline Skull Flys
18 - Pendulum Pulls
19 - ISO DB Swings
20 - Side Lunge Squats R
21 - F2S DB Flys
22 - ISO Leg Renegades
23 - Decline Skull Flys
24 - Pendulum Pulls
25 - Lawn Press L
26 - Side V Lunges L
27 - Split Kick Push
28 - High Pull Curls
29 - Deadlift Squats
30 - Steering Wheel Curls
31 - Lawn Press R
32 - Side V Lunges R
33 - Split Kick Push
34 - High Pull Curls
35 - Deadlift Squats
36 - Steering Wheel Curls
37 - L2R Golf Swings
38 - S2S Squat Curls
39 - Slow Bulgarians L
40 - Balance Renegades L
41 - Side Threaders L
42 - Kneeling Switch Press
43 - L2R Golf Swings
44 - S2S Squat Curls
45 - Slow Bulgarians R
46 - Balance Renegades R
47 - Side Threaders R
48 - Kneeling Switch Press
49 - Heavy Wall Sits

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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