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Estimated Calories Burned:
245-502

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Man-Makers
02 - Balance Side Lunge L
03 - Bent Fly Curls
04 - Balance Side Lunge R
05 - Hungry Hippos
06 - High Pull Curls
07 - 3-Way Lunges L
08 - Sphinx Ladder Push-ups
09 - 3-Way Lunges R
10 - Hi-Low Goblet Squats
11 - ISO Rev Lunge Swings
12 - ISO Leg Push-ups L
13 - 12 to 3 Curls
14 - ISO Leg Push-ups R
15 - S2S Shift Lunge Curls
16 - Lawn Press L
17 - Booty Builders
18 - Lawn Press R
19 - Calves Raise Squats
20 - Side Lunge Switch Grabs
21 - Pike Pull-Overs
22 - Swing Squat Press
23 - L2R Balance Hams
24 - Cross Curl Press
25 - T-Crawls
26 - Windmill Curls
27 - Curly Flys
28 - ISO Clean Press L
29 - Side Lunge Push L
30 - ISO Clean Press R
31 - Side Lunge Push R
32 - Concentration Flys
33 - Thigh Blaster Crawls
34 - Liberty Swings L
35 - Twist Curls
36 - Liberty Swings R
37 - Dbl Stack Push
38 - Carrier Stack Pulses

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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