Estimated Calories Burned:
260-537

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Rev Lunge Curl Press
02 - Side Back Pulse Lunge L
03 - Lawn Mores L
04 - Pike-Back Push-ups
05 - Side Back Pulse Lunge R
06 - Lawn Mores R
07 - Renegade Push-ups
08 - High Low Goblet Squats
09 - Back Fly Deadlifts
10 - Side Lunge Pick-ups L
11 - Dbl Curl Hold Stacks
12 - Side Lunge Pick-ups R
13 - Open Curl Press
14 - Stacked Foot Push-ups
15 - Alt Clean Press
16 - Kneeling Rows
17 - DB Hip Thrusts
18 - Kneeling Circle Curls
19 - Booty Builders
20 - F2B Heavy DB Swings
21 - Trinity Lunges L
22 - Dual Hang Snatch
23 - Trinity Lunges R
24 - Elevated Push-ups
25 - In & Out Curls
26 - Side Lunge Curtsies L
27 - 12 to 3 Flys
28 - Side Lunge Curtsies R
29 - Tri-Switch Rows
30 - Dive-Bombers
31 - Lumberjack Lunges
32 - ISO Balance Hams L
33 - S2S Squat Curls
34 - ISO Balance Hams R
35 - Split Kick Push-ups
36 - Wide DB Hip Thrusts
37 - Halo Lunges
38 - Back Fly Tris
39 - Stutter Crawls
40 - In & Out Liberty Swings L
41 - Lunge Switch Mowers
42 - In & Out Liberty Swings R
43 - Mechanic Squats
44 - Elevated Push Knees
45 - W Hold Curls
46 - Rev Pulse Lunges L
47 - Half Whole Deadlifts
48 - Rev Pulse Lunges R
49 - Shoulder Shrug Press
50 - Halo Squats

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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