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Estimated Calories Burned:
157-332

Equipment Needed:
Dumbbells

Level:
Beginner-Intermediate

Workout Breakdown:

Warm-up

01 - High Pull Curls
02 - Kick Jab Kick-Backs L
03 - Trinity Squats L
04 - Lumberjack Lunges
05 - Kick Jab Kick-Backs R
06 - Trinity Squats R
07 - Pull-Over Push-ups
08 - S2S Squat Curls
09 - ISO DB Swings
10 - Shuffle Twist Press
11 - Circle Curl Lunges
12 - Squat Drop Swings
13 - Renegade Warriors
14 - Side Twist Curls
15 - Dbl Swing Walk-Overs
16 - Squat Ham Lifts
17 - Side Threaders L
18 - Hustle Jack Press
19 - Halo Squats
20 - Side Threader R
21 - F2B Peddle Squats
22 - L2R Twist Squats
23 - Inchworms
24 - F2B Swing Walks
25 - ISO Row Flys L
26 - Side Lunge Deadlifts L
27 - Elevated Push Knees
28 - ISO Row Flys R
29 - Side Lunge Deadlifts R
30 - Alt Clean 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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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