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Estimated Calories Burned:
167-352

Equipment Needed:
Dumbbells + Mat

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

01 - Lumberjack Lunges
02 - Pike-Back Push
03 - Dbl Swing Press
04 - 3-Way Lunges L
05 - LBRB Step Curls
06 - 3-Way Lunges R
07 - Half Whole Deadlifts
08 - 1-2-3 Push-ups
09 - Kneeling Switch Press
10 - Glutes Bridges
11 - High Pull Curls
12 - Liberty Swings L
13 - Tri-Switch Rows
14 - Liberty Swings R
15 - Push-up Knees
16 - S2S Goblet Stacks
17 - Alt DB Swings
18 - Side Lunge Knees L
19 - Shuffle Twist Press
20 - Side Lunge Knees R
21 - Stack-N-Rows
22 - Cross Curl Press
23 - Back Fly Deadlifts
24 - Glutes Bridge
25 - Kneeling Squat

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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