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Estimated Calories Burned:
275-542

Equipment Needed:
Dumbbells

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

Circuit 01:
01 - Hi-Low Goblets
02 - In & Out Curl Press
03 - Cardio Freestyle
04 - Hi-Low Goblets
05 - In & Out Curl Press
06 - Cardio Freestyle

Circuit 02:
07 - L2R Lumberjack Lunges
08 - In & Out Push-ups
09 - Cardio Freestyle
10 - L2R Lumberjack Lunges
11 - In & Out Push-ups
12 - Cardio Freestyle

Circuit 03:
13 - S2S Squat Curls
14 - IOI Lawn Press L
15 - Cardio Freestyle
16 - S2S Squat Curls
17 - IOI Lawn Press R
18 - Cardio Freestyle

Circuit 04:
19 - Side Lunge Curl Lifts L
20 - Inchworms
21 - Cardio Freestyle
22 - Side Lunge Curl Lifts R
23 - Inchworms
24 - Cardio Freestyle

Circuit 05:
25 - In & Out Stack Squats
26 - FWD Lunge Press L
27 - Cardio Freestyle
28 - In & Out Stack Squats
29 - FWD Lunge Press R
30 - Cardio Freestyle

Circuit 07:
31 - Rev Lunge Deadlifts L
32 - Half & Half Push
33 - Cardio Freestyle
34 - Rev Lunge Deadlifts R
35 - Half & Half Push
36 - Cardio Freestyle

Circuit 08:
37 - Pass-Under Press
38 - Lawn Mores L
39 - Cardio Freestyle
40 - Pass-Under Press
41 - Lawn Mores R
42 - Cardio Freestyle

Circuit 09:
43 - L2R Twist Squats
44 - Warrior Push-ups
45 - Cardio Freestyle
46 - L2R Twist Squats
47 - Warrior Push-ups
48 - Cardio Freestyle

Circuit 10:
49 - Calves Raise Squats
50 - Back Fly Deadlifts
51 - Cardio Freestyle
52 - Calves Raise Squats
53 - Back Fly Deadlifts
54 - Cardio Freestyle

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.