Estimated Calories Burned:
260-537

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Goblet Pulse Squats
02 - ISO Side Step Curls L
03 - Hi-Low Goblet Squats
04 - ISO Side Step Curls R
05 - Inchworms
06 - Side Back Power Lunge L
07 - Inchworm Ladders
08 - Side Back Power Lunge R
09 - Back Fly Deadlifts
10 - Dbl Sumo Squats
11 - Back Fly Curls
12 - 180 Pulse Squat Twists
13 - Plank Rows
14 - Side Drop Hops L
15 - Renegade Push-ups
16 - Side Drop Hops R
17 - Rev Lunge Curls
18 - In & Out Mowers L
19 - Dbl Curl Stacks
20 - In & Out Mowers R
21 - ISO Ham Press L
22 - In & Out Switch Drops L
23 - ISO Ham Press R
24 - In & Out Switch Drops R
25 - Dive-Bombers
26 - Squat Wide Side Lunge L
27 - Dive-Bomber Hops
28 - Squat Wide Side Lunge R
29 - ISO DB Swings
30 - Lumberjack Lunges
31 - F2B Heavy Swings
32 - Switch Lunge Drives
33 - Concentration Push
34 - Side Threader Press L
35 - Elevated Push Jacks
36 - Side Threader Press R
37 - Halo Lunge Hops L
38 - Alt DB Curls
39 - Halo Lunge Hops R
40 - W Curl Holds
41 - Pike-Tap Push
42 - Rev Pulse Lunge L
43 - Dbl Pike Back Push
44 - Rev Pulse Lunge R
45 - Deadlift Squats
46 - Tri-Switch Rows
47 - Mechanic Squats
48 - Kneeling Rows
49 - Twist Curl Press
50 - Ladder Push-ups

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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