Estimated Calories Burned:
252-521

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Inchworm Push-ups
02 - Lawn Mores L
03 - Inchworm Push-ups
04 - Lawn Mores R
05 - ISO Snatch Squats
06 - Stacked Foot Push-ups
07 - ISO Snatch Squats
08 - Stacked Foot Push-ups
09 - In & Out Curl Pulls
10 - Tri-Back Flys
11 - In & Out Curl Pulls
12 - Tri-Back Flys
13 - T-Crawls
14 - 12 to 3 Curls
15 - T-Crawls
16 - 12 to 3 Curls
17 - Lawn Press L
18 - Quick Half & Half Push-ups
19 - Lawn Press R
20 - Quick Half & Half Push-ups
21 - DB Chest Press
22 - Kneeling Rows
23 - DB Chest Press
24 - Kneeling Rows
25 - Rev Lunge Curls
26 - 12 to 3 Flys
27 - Rev Lunge Curls
28 - 12 to 3 Flys
29 - Pike-Tap Push-ups
30 - ISO Row Flys L
31 - Pike-Tap Push-ups
32 - ISO Row Flys R
33 - Around the Worlds
34 - Back Fly Curls
35 - Around the Worlds
36 - Back Fly Curls
37 - Strike Down Press L
38 - Shoulders Knees & Toes
39 - Strike Down Press R
40 - Shoulders Knees & Toes
41 - Alt Back Flys
42 - Shoulder Shrugs
43 - Alt Back Flys
44 - Shoulder Shrugs
45 - Concentration Curls L
46 - DB Chest Press
47 - Concentration Curls R
48 - DB Chest Press
49 - Tri-Switch Rows
50 - High Pull Curls

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.