Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 748

Workout Breakdown:

Warm-up

01 - High Pull Curls
02 - Bent Over Rows
03 - DB Pike-Drags
04 - DB Pull-Overs
05 - Carry Twist Crunch
06 - High Hold Flutter Kicks
07 - Sprinter Abs
08 - Standing Windmills L
09 - Plank Threaders L
10 - Kneeling Cross Cleans L
11 - Standing Windmills R
12 - Plank Threaders R
13 - Kneeling Cross Cleans R
14 - ISO Kneeling Rows L
15 - Table Twist Press L
16 - ISO Kneeling Rows R
17 - Table Twist Press R
18 - Lying Lat Pulls
19 - Kneeling Switch Press
20 - Kneeling Windmill L
21 - Backseat Passes
22 - Kneeling Windmill R
23 - Lawn MORES L
24 - Click-Clack Curls
25 - Lawn MORES R
26 - DB Bike Passes
27 - Hammer Crunch Pulse
28 - Renegade Rows
29 - ISO Hold Curls
30 - Alt Cross Flys
31 - DB Standing OH Crunch
32 - Clockwork Swings L
33 - DB Assisted Rows L
34 - Side Step Curls
35 - Clockwork Swings R
36 - DB Assisted Rows R
37 - Heavy Twist Curls
38 - Hi-Low Hi-Pulls
39 - Kneeling Cross-Curl Press L
40 - Side Threaders L
41 - DB X-Cross Crunch L
42 - Kneeling Cross-Curl Press R
43 - Side Threaders R
44 - DB X-Cross Crunch R
45 - Close Grip Chest Press
46 - DB Pull-Overs
47 - Shoulder Shrug Press
48 - Back Fly Deadlifts
49 - Plank Pull-Overs
50 - Seated Russian Twists
51 - ISO DB Dead-Bugs L
52 - Raising Backseat Passes
53 - ISO DB Dead-Bugs R
54 - Kneeling W-Curls
55 - Kneeling Piston Press
56 - Around the Worlds
57 - In & Out Mowers L
58 - 12 to 3 Flys
59 - In & Out Mowers R
60 - Arnold Curl Press

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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