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Estimated Calories Burned:
112-236

Equipment Needed:
Dumbbells

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

01 - Ladder-Up Push-ups
02 - ISO Row Flys L
03 - Side Step Curls
04 - ISO Row Flys R
05 - Infinity Curl Press
06 - Back Fly Deadlifts
07 - L2R Push-ups
08 - DB Chest Press
09 - Skull Crushers
10 - High Pull Curls
11 - Strike Down Press L
12 - Strike Down Press R
13 - Inchworms
14 - Shoulder Swing Press
15 - In & Out Curls
16 - Tri-Switch Rows
17 - Stacked Foot Push-ups
18 - ISO Chest Press L
19 - ISO Chest Press R
20 - Kneeling Open/Close Press
21 - LRB Curls
22 - Lawn Press L
23 - 12 to 3 Flys
24 - Lawn Press R
25 - Ladder Down Push-ups

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.