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Estimated Calories Burned:
224-477

Equipment Needed:
Dumbbells

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Hammer Press
02 - Dbl Stack Push
03 - Hammer Press
04 - Dbl Stack Push
05 - Infinity Curl Ladders
06 - In & Out Mowers L
07 - Infinity Curl Ladders
08 - In & Out Mowers R
09 - T-Crawls
10 - Dbl Swing Press
11 - T-Crawls
12 - Dbl Swing Press
13 - V-Worms
14 - High Pull Squats L
15 - V-Worms
16 - High Pull Squats R
17 - ISO Row Flys L
18 - Pull-Over Push-ups
19 - ISO Row Flys R
20 - Pull-Over Push-ups
21 - High Pull Curls
22 - Back Fly Deadlifts
23 - High Pull Curls
24 - Back Fly Deadlifts
25 - Rev Lunge Curls
26 - ISO Threader Holds L
27 - Rev Lunge Curls
28 - ISO Threader Holds R
29 - Concentration Curls L
30 - ISO Front Side Raise L
31 - Concentration Curls R
32 - ISO Front Side Raise R
33 - Accordion Push-ups
34 - Kneeling Switch Press
35 - Accordion Push-ups
36 - Kneeling Switch Press
37 - Hammer Switch Curls
38 - Tri-Switch Rows
39 - Hammer Switch Curls
40 - Tri-Switch Rows
41 - Lawn Press L
42 - Plank Shoulder Drills
43 - Lawn Press R
44 - Plank Shoulder Drills
45 - In & Out Curls
46 - In & Out Deadlifts
47 - In & Out Curls
48 - In & Out Deadlifts
49 - Swim Push Ladders

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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