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Estimated Calories Burned:
250-529

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder-Up Push-ups
02 - ISO Kneeling Press L
03 - Kneeling Curls
04 - ISO Kneeling Press R
05 - Kneeling Rows
06 - Elevated Push-ups
07 - DB Chest Press
08 - DB Chest Flys
09 - Skull Crushers
10 - Open Curl Press
11 - In & Out Mowers L
12 - In & Out Mowers R
13 - T-Crawls
14 - W-Curls
15 - Stacked Foot Push-ups
16 - Side Tri-Raise L
17 - Side Tri-Raise R
18 - Hammer Press
19 - Renegade Push-ups
20 - Incline Chest Press
21 - Kneeling Twist Press
22 - L2R Hold Curls
23 - Tri-Switch Rows
24 - Dbl Swing Press
25 - Back Fly Deadlifts
26 - ISO Mousetraps L
27 - Lawn Press L
28 - ISO Mousetraps R
29 - Lawn Press R
30 - TYAs
31 - ISO DB Chest Press L
32 - ISO DB Chest Press R
33 - Triceps Kickbacks
34 - ISO Row Flys L
35 - High Pull Curls
36 - ISO Row Flys R
37 - Rev Lunge Curls
38 - Pike-Tap Push-ups
39 - Twist Curl Press
40 - Switch Clean Press
41 - Inchworm Ladders
42 - Side Step Curls
43 - Slow Mowers L
44 - Concentration Flys
45 - Slow Mowers R
46 - Heavy Twist Curls
47 - Tri-Back Flys
48 - Shoulder Shrugs
49 - 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.

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