Estimated Calories Burned:
267-545

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Mechanic Squat Press
02 - In & Out Winding Curls
03 - Side Lunge Knees L
04 - Back Fly Deadlifts
05 - Side Lunge Knees R
06 - 8 Push Low Holds
07 - Double Curl Stacks
08 - Kneeling Rows
09 - Side Threaders L
10 - DB Hip Thrusts
11 - Side Threaders R
12 - Rev Lunge Curls
13 - Alt Squat Press
14 - Lawn-MORE Switch
15 - Close Squeeze Push-ups
16 - Curl Pour Flys
17 - U Squat Lunges
18 - Alt Back Flys
19 - L2R Pulse Squat Twists
20 - DB Hip Thrusts
21 - 3-Way Lunges L
22 - Split Lunge Push L
23 - In & Out Rows R
24 - 3-Way Lunges R
25 - Split Lunge Push R
26 - In & Out Rows R
27 - S2S Goblet Stacks
28 - Side Lunge Pick-ups L
29 - Half Whole Deadlifts
30 - Side Step Curls
31 - Side Lunge Pick-ups R
32 - Threader Push-ups
33 - Concentration Flys
34 - Booty Builders
36 - DB Hip Thrusts
35 - F2B DB Swings
37 - ISO Row Flys L
38 - Hi-Low Goblet Squats
39 - ISO Row Flys R
40 - Stacked Foot Push
41 - Flutter Kicks
42 - 12 to 3 Crunch
43 - Hip Dip Reachers L
44 - 1-2 Double Crunch
45 - Hip Dip Reachers R
46 - Shin Grabbers
47 - Seated Corenadoes
48 - Hi-Low V-Throughs
49 - Dbl ISO Sprinter Abs

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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