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Estimated Calories Burned:
224-477

Equipment Needed:
Dumbbells

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

01 - In & Out High Pulls
02 - Half & Half Push-ups
03 - In & Out High Pulls
04 - Half & Half Push-ups
05 - Back Fly Deadlifts
06 - Rev Lunge Curls
07 - Back Fly Deadlifts
08 - Rev Lunge Curls
09 - Stacked Foot Push-ups L
10 - Floor Chest Press
11 - Stacked Foot Push-ups R
12 - Floor Chest Press
13 - Alt Curls
14 - Lawn Press L
15 - Alt Curls
16 - Lawn Press R
17 - Inchworms
18 - ISO Front Side Raise
19 - Inchworms
20 - ISO Front Side Raise
21 - Low Swimmer Push-ups
22 - Side Threaders L
23 - Low Swimmer Push-ups
24 - Side Threaders R
25 - ISO Floor Chest Press
26 - Skull Crushers
27 - ISO Floor Chest Press
28 - Skull Crushers
29 - Twist Curl Press
30 - Row Hold Kick-Backs L
31 - Twist Curl Press
32 - Row Hold Kick-Backs R
33 - L2R Push-ups
34 - In & Out Mowers L
35 - L2R Push-ups
36 - In & Out Mowers R
37 - In & Out Curl Steps
38 - Switch Clean Press
39 - In & Out Curl Steps
40 - Switch Clean Press
41 - S2S Plank Stack-ups
42 - Kneeling Rows
43 - S2S Plank Stack-ups
44 - Kneeling Rows
45 - Cross Curl Press
46 - Back Fly Deadlifts
47 - Cross Curl Press
48 - Back Fly Deadlifts
49 - Dead-Man Ladders

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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