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Estimated Calories Burned:
208-446

Equipment Needed:
Dumbbells & Mat

Level:
Beginners

Workout Breakdown:

Warm-up

01 - In & Out Curls
02 - Half & Half Push-ups
03 - DB Chest Press
04 - S2S Squat Curls
05 - In & Out Curls
06 - Half & Half Push
07 - DB Chest Press
08 - S2S Squat Curls
09 - Shoulder Swing Press
10 - Warrior Push-ups
11 - Skull Crushers
12 - Side Threaders L
13 - Shoulder Swing Press
14 - Warrior Push-ups
15 - Skull Crushers
16 - Side Threaders R
17 - High Pull Curls
18 - Lawn Press L
19 - Stacker Push-ups
20 - Side Tri Raise L
21 - High Pull Curls
22 - Lawn Press R
23 - Stacker Push-ups
24 - Side Tri-Raise R
25 - Lunge Curl Flys
26 - Alt Bent Rows
27 - DB Chest Press
28 - DB Chest Flys
29 - Lunge Curl Flys
30 - Alt Bent Rows
31 - DB Chest Press
32 - DB Chest Flys
33 - ISO Hold Curls
34 - Negative Curls
35 - In & Out Mowers L
36 - L2R Push-ups
37 - ISO Hold Curls
38 - Negative Curls
39 - In & Out Mowers R
40 - L2R Push-ups
41 - Back Fly Tris
42 - Rocking Push-ups
43 - In & Out Flys
44 - Cross Curl Press
45 - Back Fly Tris
46 - Rocking Push-ups
47 - In & Out Flys
48 - Cross Curl Press
49 - Dbl Stacked Push-ups

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.