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Estimated Calories Burned:
208-446

Equipment Needed:
Dumbbells & Mat

Level:
Beginners - Intermediate

Workout Breakdown:

Warm-up

01 - In & Out Hammer Press
02 - In & Out Mowers L
03 - Half & Half Push-ups
04 - DB Chest Press
05 - Skull Crushers
06 - 12 to 3 Curls
07 - In & Out Hammer Press
08 - In & Out Mowers R
09 - Half & Half Push-ups
10 - DB Chest Press
11 - Skull Crushers
12 - 12 to 3 Curls
13 - DB Curl Flys
14 - Lawnmowers Press L
15 - In & Out Modified Push-ups
16 - FWD Press Lunge L
17 - Inchworm Crawls
18 - Kneeling Rows
19 - DB Curl Flys
20 - Lawnmower Press R
21 - In & Out Modified Push-ups
22 - FWD Press Lunge R
23 - Inchworm Crawls
24 - Kneeling Rows
25 - Shoulder Swing Press
26 - ISO Twist Curls
27 - Shoulder Tap Push-ups
28 - ISO DB Chest Press
29 - DB Chest Flys
30 - High Pull Curls
31 - Shoulder Swing Press
32 - ISO Twist Curls
33 - Shoulder Tap Push-ups
34 - ISO DB Chest Press
35 - DB Chest Flys
36 - High Pull Curls
37 - Lunge Curl Flys
38 - Slow-Mowers L
39 - Kneeling ISO Press
40 - Elevated Push-ups
41 - Shoulder Shrugs
42 - Cross-Curl Press
43 - Lunge Curl Flys
44 - Slow-Mowers R
45 - Kneeling ISO Press
46 - Elevated Push-ups
47 - Shoulder Shrugs
48 - Cross-Curl Press
49 - Flying Dutchmans

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.