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Estimated Calories Burned:
174-381

Equipment Needed:
Mat + Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Arnold Presses
02 - In & Out Flys
03 - Lawnmowers (L)
04 - Lawnmowers (R)
05 - Back Swimmers
06 - Bomb-Divers
07 - Supine Rolls
08 - Row Flys
09 - Deadlifts
10 - Push-Tri Combo
11 - Side-Tri Rises (L)
12 - Side-Tri Rises (R)
13 - Quick Rows
14 - Back Tri-Press
15 - Traffic Directors
16 - Wall Climbers
17 - Wide Rows
18 - Alt. Presses
19 - Floor Tri Press
20 - Supermans

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.