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Estimated Calories Burned:
224-477

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Stacker Push-ups
02 - Alt Curls
03 - In & Out Lawnmowers L
04 - Shoulder Swing Press
05 - In & Out Lawnmowers R
06 - S2S Squat Curls
07 - Warrior Push-ups
08 - Twist Curls
09 - Lawn Press L
10 - Tri-Back Flys
11 - Lawn Press R
12 - Shoulder Tap Push
13 - DB Chest Press
14 - Skull Crushers
15 - ISO Squat Press L
16 - In & Out Curls
17 - ISO Squat Press R
18 - Half & Half Push
19 - In & Out Flys
20 - Lawn Mores L
21 - Open Arnolds
22 - Lawn Mores R
23 - High Pull Curls
24 - ISO Renegades L
25 - Side Tri Raise L
26 - ISO Renegades R
27 - Side Tri Raise R
28 - ISO DB Chest Press
29 - DB Chest Flys
30 - Lunge Curl Flys
31 - ISO DB Swings
32 - Stacked Foot Push-ups
33 - Kneeling ISO Press
34 - Traffic Directors
35 - Cross-Body Curls
36 - Lawnmowers L
37 - Hammer Curl Switch
38 - Lawnmowers R
39 - Accordion Push-ups
40 - DB Chest Press
41 - L2R Skull Crushers
42 - High Pull Curls
43 - Lawn Flys L
44 - Lawn Flys R
45 - Pike-Tap Push
46 - Shoulder Shrugs
47 - Tri-Switch Rows
48 - Dbl ISO Curls
49 - Super-Mans

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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