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Estimated Calories Burned:
177-373

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - ISO Tap Sprints
02 - KB Swings
03 - ISO Tap Sprints
04 - KB Swings
05 - Ballerina Burpees
06 - Bullet Lunges L
07 - Ballerina Burpees
08 - Bullet Lunges R
09 - Curtsy Squats
10 - Side Back Lunge L
11 - Curtsy Squats
12 - Side Back Lunge R
13 - S2S Duck Lunges
14 - Liberty Swings L
15 - S2S Duck Lunges
16 - Liberty Swings R
17 - Back Clap Sprints
18 - ISO Lift Burpees L
19 - Back Clap Sprints
20 - ISO Lift Burpees R
21 - ISO Leg Sprints L
22 - Side Lunge Switch
23 - ISO Leg Sprints R
24 - Side Lunge Switch
25 - Cowabunga Squats
26 - DB Deadlifts
27 - Cowabunga Squats
28 - DB Deadlifts
29 - Low Writers
30 - Goblet Stack Squats
31 - Low Writers
32 - Goblet Stack Squats
33 - Agility Sprints
34 - Curl Hop Squats
35 - Agility Sprints
36 - Curl Hop Squats
37 - Fugitive Squats
38 - KB Swing Steps
39 - Fugitive Squats
40 - KB Swing Steps
41 - 180 Heismans
42 - Deadlift Squats
43 - 180 Heismans
44 - Deadlift Squats
45 - Gravity Squats
46 - Suitcase Lunges
47 - Gravity Squats
48 - Suitcase Lunges

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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