Estimated Calories Burned:
260-537

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - W Curl Press
02 - TYAs
03 - DB Pike-Back Push
04 - Hi-Low Goblet Squats
05 - U-Squat Step-Backs
06 - Half-Whole Deadlifts
07 - Bicycles
08 - Figure 8 Tucks
09 - Half Whole Crunches
10 - High Pull Curls
11 - Slow Squeeze Push-ups
12 - Kneeling Rows
13 - Side Lunge Pick-ups L
14 - Side Lunge Pick-ups R
15 - 180 Sumo Twist Squats
16 - Shin Huggers
17 - Dbl ISO Heal Taps
18 - Seated Bicycles
19 - S2S Step Curls
20 - Inchworm Ladders
21 - DB Chest Press
22 - Switch Drop Squats
23 - Booty Builders
24 - DB Hip Thrusts
25 - Side Hip Dips L
26 - Xs & Os
27 - Side Hip Dips R
28 - Shoulder Shrug Press
29 - Bent Row Flys
30 - Pike-Tap Push-ups
31 - Rev Pulse Lunges
32 - Detonation Squats
33 - DB Sumo Deadlifts
34 - Extended Plank Walks
35 - Back Seat Passes
36 - Bicycle Passes
37 - Lawn-MORES L
38 - Accordion Push-ups
39 - Lawn-MORES R
40 - Mechanic Squats
41 - Side Lunge Pass
42 - DB Hip Thrusts
43 - Dead-Man Crunch
44 - Alt Bicycle Taps
45 - Flutter Kicks
46 - 12 to 3 Curls
47 - S2S Goblet Squats
48 - 3-Way Seated Tucks
49 - Back Fly Curls
50 - Rev Curl Deadlifts

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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