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Estimated Calories Burned:
224-477

Equipment Needed:
Dumbbells

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Ladder Up Push-ups
02 - Alt Curls
03 - Chest Press
04 - Skull Crushers
05 - Around the Worlds
06 - In & Out Mowers L
07 - Kneeling Piston Press
08 - In & Out Mowers R
09 - F2B ISO Leg Crawls
10 - High Pull Curls
11 - Traffic Directors
12 - Trinity Push-ups
13 - Twist Curls
14 - Back Fly Tris
15 - Sumo Deadlifts
16 - S2S Caterpillar Push-ups
17 - ISO Chest Press L
18 - ISO Chest Press R
19 - DB Glutes Bridge
20 - Lawn Press L
21 - ISO Hold Curls
22 - Lawn Press R
23 - Stacked Foot Push
24 - Rev Lunge Curls
25 - Side Tri-Raise L
26 - ISO Clean Press L
27 - Side Tri-Raise R
28 - ISO Clean Press R
29 - Sumo Deadlifts
30 - Kneeling Rows
31 - 12 to 3 Curls
32 - Strike Down Press L
33 - TYAs
34 - Strike Down Press R
35 - Dive-Bombers
36 - Chest Press
37 - Skull Crushers
38 - Cross Curl Press
39 - F2B Crab Walks
40 - In & Out Hammer Curls
41 - Dbl Pike-Back Push
42 - Slow Mowers L
43 - Slow Mowers R
44 - Sumo Deadlifts
45 - Side Threaders L
46 - Kneeling Switch Press
47 - Side Threaders R
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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