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Estimated Calories Burned:
208-446

Equipment Needed:
Dumbbells & Mat

Level:
Beginners

Workout Breakdown:

Warm-up

01 - Dbl Twist Curls
02 - Hand Release Push
03 - DB Chest Press
04 - Skull Crushers
05 - Dbl Twist Curls
06 - Hand Release Push
07 - DB Chest Press
08 - Skull Crushers
09 - In & Out Flys
10 - ISO Rowtations L
11 - Half & Half Push
12 - In & Out Curls
13 - In & Out Flys
14 - ISO Rowtations R
15 - Half & Half Push
16 - In & Out Curls
17 - S2S Squat Curls
18 - Lawnmowers L
19 - Alt Grip Chest Press
20 - Tri-Stop Tris
21 - S2S Squat Curls
22 - Lawnmowers R
23 - Alt Grip Chest Press
24 - Tri-Stop Tris
25 - High Pull Curls
26 - Lawn Press L
27 - L2R Push-ups
28 - Kneeling Press
29 - High Pull Curls
30 - Lawn Press R
31 - L2R Push-ups
32 - Kneeling Press
33 - Lunge Curl Flys
34 - Alt Tris Kick-Backs
35 - Alt DB Chest Press
36 - Floor Chest Flys
37 - Lunge Curls Flys
38 - Alt Tris Kick-Backs
39 - Alt DB Chest Press
40 - Floor Chest Flys
41 - Cross Curl Press
42 - Rev Grip Curls
43 - Stacked Push-ups
44 - In & Out Mowers L
45 - Cross Curl Press
46 - Rev Grip Curls
47 - Stacked Push-ups
48 - In & Out Mowers R
49 - Floor TI Raises

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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