Estimated Calories Burned:
252-521

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - ISO Hold Curls L
02 - Uneven Push-ups L
03 - ISO Hold Curls R
04 - Uneven Push-ups R
05 - Lawnmower Press L
06 - Balance Arm Thrusts L
07 - Lawnmower Press R
08 - Balance Arm Thrusts R
09 - Side Step Curls L
10 - Clockwork Swings L
11 - Side Step Curls R
12 - Clockwork Swings R
13 - ISO Leg Crawl Push L
14 - ISO DB Chest Press L
15 - ISO Leg Crawl Push R
16 - ISO DB Chest Press R
17 - Kneeling Con Curl Press L
18 - Side Tri Raise L
19 - Kneeling Con Curl Press R
20 - Side Tri Raise R
21 - In & Out Mowers L
22 - ISO Clean Press L
23 - In & Out Mowers R
24 - ISO Clean Press R
25 - Stacked Foot Push-ups L
26 - In & Out Liberty Swings L
27 - Stacked Foot Push-ups R
28 - In & Out Liberty Swings R
29 - ISO Half Arnold Holds L
30 - ISO Row Flys L
31 - ISO Half Arnold Holds R
32 - ISO Row Flys R
33 - F2S Inchworms L
34 - Lawn Mores L
35 - F2S Inchworms R
36 - Lawn Mores R
37 - ISO Twist Chest Press L
38 - F2B Overhead Tris L
39 - ISO Twist Chest Press R
40 - F2B Overhead Tris R
41 - Rev Lunge Curls L
42 - ISO Concentration Flys L
43 - Rev Lunge Curls R
44 - ISO Concentration Flys R
45 - ISO Leg Dips L
46 - Heavy Cross Curl Press L
47 - ISO Leg Dips R
48 - Heavy Cross Curl Press R
49 - Shoulder Shrugs
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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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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