Estimated Calories Burned:
260-537

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Back Fly Curls
02 - ISO Twist Lunge Press L
03 - Push-up Thrusts
04 - Mechanic Squats
05 - ISO Drop Squats
06 - Side Lunge Squats
07 - ISO Toe Tap Crunch
08 - Hi-Low DB Tuck Crunch
09 - Bicycles
10 - Rev Lunge Curls
11 - ISO Twist Lunge Press R
12 - Inchworm Hops
13 - High Curtsy Squats
14 - Booty Builders
15 - ISO Tap Sprints
16 - Flutter Kicks
17 - Behind the Back Pass
18 - Side V Crunch Taps L
19 - Dual Hang Snatch
20 - Lawn Mores L
21 - Clockwork Push-ups L
22 - Sumo Pulse Twists
23 - Side Drop Hops L
24 - Gravity Squats
25 - DB Hold Tuck Crunch
26 - Russian Twists
27 - Side V Crunch Taps R
28 - W-Curl Press
29 - Lawn Mores R
30 - Clockwork Push-ups R
31 - Half Whole Deadlifts
32 - Side Drop Hops LR
33 - F2B Pulse Walks
34 - Seated DB Twists
35 - DB Bike Passes
36 - Rainbow Tuck-Overs
37 - Back Fly Kickbacks
38 - Alt Clean Press
39 - Dive-Bombers
40 - Suitcase Squats
41 - S2S Goblet Squats
42 - Bloodhound Lunges
43 - Dbl Crunch Up Press
44 - Pot Stirs
45 - Star Swing Taps
46 - Side Step Curls
47 - Lunge Mower Switches
48 - Box Crawls
49 - Deadlift Squats
50 - Bullet Lunges
51 - 180 Switch Lunges
52 - Hi-Hold Leg Switches
53 - L2R Hammer Crunch
54 - Xs & Os
55 - Dbl Swing Press
56 - Tri-Switch Rows
57 - Accordion Push-ups
58 - Sumo DB Deadlifts
59 - Side Lunge Pass
60 - Slam Tap Squats
61 - DB Ham Lifts
62 - Hammer Press Crunch
63 - Grounded Ball Crunch
64 - S2S Curl Squats
65 - ISO DB Swings
66 - Mt Climbers

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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