Estimated Calories Burned:
264-523

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - DB Squat Thrusters
02 - Renegade Rows
03 - DB Pull-Overs
04 - Russian Twists
05 - 1-2 Tuck Crunch
06 - Side Back Lunge Drives L
07 - Staggered RDLs L
08 - Rev Lunge Curls
09 - Side Back Lunge Drivers R
10 - Staggered RDLs R
11 - Dbl Curl Stacks
12 - ISO Kneeling Rows L
13 - Detonation Push-ups
14 - ISO Kneeling Rows R
15 - Backseat Tuck Passes
16 - High Hold Flutter Kicks
17 - ISO DB Swings
18 - S2S Squat Curls
19 - Alt RDL Crosses
20 - Devil Press Step-Ups
21 - S2S Step Curls
22 - Back Fly Deadlifts
23 - ISO DB Hip Thrusts L
24 - ISO DB Hip Thrusts R
25 - DB Bike Passes
26 - DB Oven Stuffers
27 - Alt DB Snatch Drops
28 - Con Side Lunge Curtsies L
29 - ISO Lawn MORES L
30 - 12 to 3 Flys
31 - Con Side Lunge Curtsies R
32 - ISO Lawn MORES R
33 - Pull-Over Push-ups
34 - Kneeling Piston Press
35 - DB Hip Thrusts
36 - Glute Hold Walks
37 - Rev Cross Reach Thrusts
38 - Alt Toe Taps
39 - Alt DB Back Swimmers
40 - DB Swing Squat Press

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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