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Estimated Calories Burned:
238-503

Equipment Needed:
Dumbbells

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Pike-Back Push-ups
02 - High Pull Curls
03 - Shoulder Swing Press
04 - Inchworms
05 - Quick Switch Mowers L
06 - Side Step Curls
07 - Quick Switch Mowers R
08 - Dbl Curl Stacks
09 - Push-up Knees
10 - Kneeling Switch Press
11 - ISO Row Flys L
12 - Infinity Curl Press
13 - ISO Row Flys R
14 - ISO Clean Press
15 - Sphinx Rockers
16 - DB Chest Press
17 - Skull Crushers
18 - W Curls
19 - Strike Down Press L
20 - Strike Down Press R
21 - ISO Mousetraps
22 - Tri-Switch Rows
23 - Liberty Swings L
24 - Lawn Mores L
25 - Liberty Swings R
26 - Lawn Mores R
27 - Combat Push-ups
28 - Kneeling DB Curls
29 - Kneeling Piston Press
30 - DB Chest Press Bridge
31 - Skull Crushers
32 - Traffic Directors
33 - Dive-Bomber Hops
34 - Tri-Back Flys
35 - F2B Crab Talk Walks
36 - In & Out Curls
37 - Rev Lunge Swings
38 - Pike-Tap Push-ups
39 - Kneeling Rows
40 - Thrust Press Tris
41 - Twist Curls
42 - Walking Push-ups
43 - DB Chest Press Bridge
44 - Skull Crushers
45 - Side Tri-Raise L
46 - Cross Body Curls
47 - Side Tri-Raise R
48 - Shoulder Shrugs
49 - Renegade Press

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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