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Estimated Calories Burned:
240-517

Equipment Needed:
Dumbbells

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - High Pull Squats L
02 - Side Swing Press L
03 - Rev Lunge Curtsy L
04 - L2R Push Walks
05 - Kneeling Rows
06 - Alt Curls
07 - High Pull Squats R
08 - Side Swing Press R
09 - Rev Lunge Curtsy R
10 - L2R Push Walks
11 - Kneeling Rows
12 - Alt Curls
13 - Heavy Carrier Lunges
14 - Side Back Lunges L
15 - Mousetrap Crawls
16 - Lawn Press L
17 - Twist Curls
18 - Rev Lunge Swings
19 - Heavy Carrier Lunges
20 - Side Back Lunges R
21 - Mousetrap Crawls
22 - Lawn Press R
23 - Twist Curls
24 - Rev Lunge Swings
25 - High Pull Curls
26 - L2R Golf Swings
27 - Elevated Push
28 - S2S Squat Curls
29 - Rev Front Flys
30 - ISO DB Deadlifts L
31 - High Pull Curls
32 - L2R Golf Swings
33 - Elevated Push
34 - S2S Squat Curls
35 - Rev Front Flys
36 - ISO DB Deadlifts R
37 - Side Lunge Squats
38 - Twist Curl Press
39 - Liberty Swings L
40 - Side Walk Push
41 - In & Out Mowers L
42 - Kneeling Press
43 - Side Lunge Squats
44 - Twist Curl Press
45 - Liberty Swings R
46 - Side Walk Push
47 - In & Out Mowers R
48 - Kneeling Press
49 - Ladder Squats

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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