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Estimated Calories Burned:
217-478

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Pick-up Lunges
02 - In & Out Carriers
03 - Clap Tap Push
04 - Curly Flys
05 - Stack Hop Squats
06 - Low Curtsies
07 - Traffic Directors
08 - Heavy Twist Curls
09 - Bullet Lunges
10 - Rev Pulse Lunges
11 - LVL 2 Drills
12 - High Pull Curls
13 - Suitcase Squats
14 - Lateral Lunges
15 - Tri-Back Flys
16 - Lawnmowers
17 - Side Lunge Switch
18 - Heavy Curtsies
19 - Hi-Low Thrust Push
20 - Kneeling Rows
21 - Curl Squat Hops
22 - Booty Builders
23 - Rev Lunge Swings
24 - Cross Curl Press
25 - 180 Switch Lunges
26 - 1-2-3 Squats
27 - Pulse Ladder Push-ups
28 - ISO Hold Curls
29 - ISO DB Swings
30 - Stack Pulse 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.

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