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Estimated Calories Burned:
288-584

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Infinity Curl Press
02 - Side Lunge Knees L
03 - In & Out Goblet Squats
04 - Side Lunge Knees R
05 - 8 Push Low Holds
06 - Mechanic Squats
07 - DB Hip Thrusts
08 - Kneeling Open Close Press
09 - Stacked Foot Geckos L
10 - In & Out Liberty Swings L
11 - Stacked Foot Geckos R
12 - In & Out Liberty Swings R
13 - S2S Pump Curl Squats
14 - Squat Wide Side Lunge L
15 - Clock Swing Lunge L
16 - Squat Wide Side Lunge R
17 - Clock Swing Lunge R
18 - Back Fly Deadlifts
19 - Switch Squat Lunge
20 - Dbl Curl Stacks
21 - Close Squeeze Push
22 - Side Threaders L
23 - DB Hip Thrusts
24 - Side Threaders R
25 - Rev Lunge Curls
26 - Half & Half D-Lifts
27 - U-Squat Lunges
28 - Lawn Mores L
29 - Booty Builders
30 - Lawn Mores R
31 - Stutter Crawls
32 - 12 to 3 Flys
33 - Rev Pulse Lunges L
34 - S2S Step Curl Press
35 - Rev Pulse Lunges R
36 - Trinity Push-ups
37 - High Pull Curls
38 - ISO DB Swings
39 - Sumo Lift Curtsies
40 - Alt Clean Press
41 - ISO Row Flys L
42 - Pike-Tap Push-ups
43 - ISO Row Flys R
44 - Hi-Low Goblet Squats
45 - ISO Balance Hams L
46 - Infinity Curls
47 - ISO Balances Hams R
48 - Ladder Inchworms
49 - Lift Press Side Lunges

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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