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Estimated Calories Burned:
292-581

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - High Pull Squats L
02 - Side Lunge Knee Holds L
03 - Side Star Crunch L
04 - High Pull Squats R
05 - Side Lunge Knee Holds R
06 - Side Star Crunch R
07 - ISO Hold Curl Press L
08 - ISO Lift Burpees L
09 - Half Bike Taps L
10 - ISO Hold Curl Press R
11 - ISO Lift Burpees R
12 - Half Bike Taps R
13 - Lawn MORES L
14 - DB Swing Kicks L
15 - Hip Dip Reachers L
16 - Lawn MORES R
17 - DB Swing Kicks R
18 - Hip Dip Reachers R
19 - Rev Tabletop Press L
20 - In & Out Liberty Swings L
21 - Twist Knee Kick-Backs L
22 - Rev Tabletop Press R
23 - In &n Out Liberty Swings R
24 - Twist Knee Kick-Backs R
25 - Strike Lunge Press L
26 - In & Out Goblet Squats L
27 - ISO Press Crunch L
28 - Strike Lunge Press R
29 - In & Out Goblet Squats
30 - ISO Press Crunch R
31 - Push-Row Flys L
32 - Rev Pulse Lunges L
33 - Side Hip Dips L
34 - Push-Row Flys R
35 - Rev Pulse Lunges R
36 - Side Hip Dips R
37 - Wide Curl Squat Press
38 - Halo Lunge Hops
39 - Behind the Back Pass
40 - Renegade Lunges

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.