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Estimated Calories Burned:
292-581

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Sphinx Rockers
02 - Infinity Curl Lunges
03 - Kneeling Row Hops
04 - Mechanic Squats
05 - Heavy Side Lunge Pass
06 - Heavy Sumo D-Lifts
07 - Butterfly Sit-ups
08 - DB Bike Pass
09 - DB Flutter Kicks
10 - Push Press
11 - Supinated Rows
12 - Close Squeeze Push
13 - Suitcase Squats
14 - L2R Low Goblet Steps
15 - Rev Lunge ISO D-Lift L
16 - Sprinter Abs
17 - Boat Hold Tris
18 - L2R Frogger Planks
19 - Dbl Swing Press
20 - Downward Geckos
21 - Side Step Curls
22 - Side Shift Hops
23 - F2B Heavy Swings
24 - Rev Lunge ISO D-Lift R
25 - Xs & Os
26 - Circle Pass Boat Holds
27 - Hip Dip Reachers L
28 - Floor Press Rotations
29 - Open Curl Press
30 - Back Fly Deadlifts
31 - Booty Builders
32 - High Curtsy Squats
33 - DB Glutes Bridge
34 - DB Ball Crunch
35 - Behind the Back Pass
36 - Hip Dip Reachers R
37 - Kneeling Open Curls
38 - Halo Lunge Hops
39 - Bicycles
40 - Devil 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.