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Estimated Calories Burned:
228-479

Equipment Needed:
Dumbbells, Workout Bench

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Pick-up Lunges
02 - Booty Builders
03 - ISO Renegades (L)
04 - Lawnmowers (L)
05 - ISO Renegades (R)
06 - Lawnmowers (R)
07 - Step-up Knees (L)
08 - Step-up Knees (R)
09 - Lunge Sits (L)
10 - Lunge Sits (R)
11 - Alt Curls
12 - ISO Hold Curls
13 - Cross-Curls
14 - ISO Squat Kicks
15 - Bulgarian Lunges
16 - DB Chest Press
17 - Incline Press
18 - Wide Mowers
19 - Typewriters
20 - Elevated Lunges
21 - Elevated Calves
22 - Reverse Calves (L)
23 - Reverse Calves (R)
24 - In & Out Curls
25 - Reverse Curls
26 - Alt Goblet Twists
27 - Tri-Back Flys
28 - S2S Goblet Squats
29 - Tri-Extensions (L)
30 - Tri-Extensions (R)
31 - Calf Killers
32 - ISO Chest Press
33 - DB Chest Flys
34 - Goblet Stacks
35 - Wall 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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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.