Estimated Calories Burned:
260-537

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Alt Pump Curls
02 - Lawnmower Switches
03 - Half & Half Push-ups
04 - 3-Way Lunges L
05 - S2S Goblet Squats
06 - 3-Way Lunges R
07 - Shin Grabbers
08 - Butterfly Sit-ups
09 - Bicycles
10 - Rev Lunge Curls
11 - Alt Clean Press
12 - DB Chest Press
13 - Switch Drop Squats
14 - Booty Builders
15 - Half Whole Deadlifts
16 - Half Whole Crunches
17 - Little Dippers
18 - Flutter Kicks
19 - Around the Worlds
20 - Back Fly Curls
21 - Renegade Push-ups
22 - Mechanic Squats
23 - Side Lunge Pass
24 - DB Hip Thrusts
25 - Alt Toe Taps
26 - Extended Plank Walks
27 - Backseat Pass
28 - 12 to 3 Curls
29 - V-Worms
30 - Back Fly Press
31 - Pick-up Lunges L
32 - High Low Carrier Squats
33 - Pick-up Lunges R
34 - Seated Tuck Crunch
35 - Seated Russian Twists
36 - Hi-Heel Taps
37 - Dbl Swing Press
38 - T-Crawls
39 - DB Chest Press
40 - Rev Pulse Lunges
41 - 180 Squat Pulse Twists
42 - DB Hip Thrusts
43 - Dead-Man Crunch
44 - Pot Stirs
45 - Hammer Pulse Crunch
46 - High Pull Curls
47 - 1-2-3 Squats
48 - Ball Crunches
49 - Tri-Switch Rows
50 - S2S Squat Curl Press

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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