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Estimated Calories Burned:
269-529

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Inchworm Ladders
02 - Side Step Curl Press
03 - In & Out Tri-Switch Rows
04 - Hi-Low Goblet Squats
05 - Goblet Lunge Shifts
06 - Leg Burners
07 - Shin Grabbers
08 - Plank Hold Step-Outs
09 - Hollow Halo Holds
10 - Caterpillar Push-ups
11 - High Pull Curls
12 - Kneeling Kick-Back Flys
13 - Tri-Squat Hold
14 - Rev Pulse Side Lunge
15 - In & Out Deadlifts
16 - Alt Toe Taps
17 - Seat-Up Taps
18 - Flutter Kicks
19 - 12 to 3 Flys
20 - S2S Kneeling Crawl Push
21 - Kneeling Switch Press
22 - Side Lunge Pass
23 - Booty Builders
24 - Stack Squat Raises
25 - Seated Rainbow Tucks
26 - Hammer Pulse Crunch
27 - Low Plank Knees
28 - Twist Curls
29 - ISO Row Flys L/R
30 - Half & Half Push-ups
31 - In & Out Goblet Squats
32 - L2R DB Deadlifts
33 - Side Shift Step-Backs
34 - Swing Tap Crunch
35 - Rolling V-Taps
36 - Behind the Back Pass
37 - Back Fly Tris
38 - Alt Squat Clean Press
39 - Warrior Push-ups
40 - Calves Raise Squats
41 - ISO DB Swings
42 - DB Curtsy Squats
43 - Bicycles
44 - Starfish Taps
45 - Bicycle Passes
46 - Back Fly Curl Press
47 - Pass-Under Squats
48 - Xs & Os
49 - S2S Grounded Push Thrusts

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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