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Estimated Calories Burned:
224-477

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Half & Half Push
02 - Hammer Curl Press
03 - Half & Half Push
04 - Hammer Curl Press

05 - Back Fly Tris
06 - Lawn Press L
07 - Back Fly Tris
08 - Lawn Press R

09 - Elevated Push-ups
10 - Floor Chest Press
11 - Elevated Push-ups
12 - Floor Chest Press

13 - Alt Curls
14 - In & Out Mowers L
15 - Alt Curls
16 - In & Out Mowers R

17 - Traffic Directors
18 - Inchworm Crawls
19 - Traffic Directors
20 - Inchworm Crawls

21 - Squat Snatch Press L
22 - Lawnmowers L
23 - Squat Snatch Press R
24 - Lawnmowers R

25 - Stacked Foot Push
26 - DB Chest Flys
27 - Stacked Foot Push
28 - DB Chest Flys

29 - High Pull Curls
30 - Kneeling Twist Press
31 - High Pull Curls
32 - Kneeling Twist Press

33 - Rev Front Flys
34 - Twist Curls
35 - Rev Front Flys
36 - Twist Curls

37 - Push-up Knees
38 - Kneeling Rows
39 - Push-up Knees
40 - Kneeling Rows

41 - 12 to 3 Curls
42 - Floor Chest Press
43 - 12 to 3 Curls
44 - Floor Chest Press

45 - FWD Press Lunge
46 - Warrior Push-ups
47 - FWD Press Lunge
48 - Warrior Push-ups

49 - Side Tri Raises

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.