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Estimated Calories Burned:
240-517

Equipment Needed:
Dumbbells

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Brisk Burpee Steps
02 - S2S DB Swings
03 - Brisk Burpee Steps
04 - S2S DB Swings
05 - Tap Ab Twists
06 - Squat Snatch Press L
07 - Tap Ab Twists
08 - Squat Snatch Press R
09 - Pike-Tap Push-ups
10 - High Pull Curls
11 - Pike-Tap Push-ups
12 - High Pull Curls
13 - Step Kick Burpees
14 - Side Swing Press L
15 - Step Kick Burpees
16 - Side Swing Press R
17 - L2R Brisk March Knees
18 - ISO DB Deadlifts L
19 - L2R Brisk March Knees
20 - ISO DB Deadlifts R
21 - Squat Ab Twists
22 - Elevated Push-ups
23 - Squat Ab Twists
24 - Elevated Push-ups
25 - Rev Lunge Kicks L
26 - ISO DB Swings
27 - Rev Lunge Kicks R
28 - ISO DB Swings
29 - Step Shuffle Burpees
30 - DB Stack Press
31 - Step Shuffle Burpees
32 - DB Stack Press
33 - Tri-Jab Combo
34 - Renegade Warriors
35 - Tri-Jab Combo
36 - Renegade Warriors
37 - Pitch-N-Switch
38 - Trinity Lunges L
39 - Pitch-N-Switch
40 - Trinity Lunge R
41 - Tri-Knee Combo
42 - Lawn Press L
43 - Tri-Knee Combo
44 - Lawn Press R
45 - Accordions
46 - Alt Curls
47 - Accordions
48 - Alt Curls
49 - In & Out Squat Twists

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.

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