Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 312

Workout Breakdown:

Warm-up

01 - L2R Goblet Squats
02 - Half & Half Push
03 - F2B Pulse Squat Walks
04 - Pike-Back Push
05 - W-Curls
06 - Side Lunge Pass
07 - Side Step Curls
08 - Side Pulse Squats
09 - ISO Kneeling Squat L
10 - Kneeling Rows
11 - ISO Kneeling Squat R
12 - Kneeling Row Step-ups
13 - RDL Step-Backs
14 - Shoulder Tap Walk-Outs
15 - RDL Pulse Press
16 - Inchworm Push-ups
17 - Hi-Low Power Press Squats
18 - ISO Row Flys L
19 - Mechanic Squat Press
20 - ISO Row Flys R
21 - High Pull Curls
22 - Squat Wide Side Lunge L
23 - Dbl High Pull Curls
24 - Squat Wide Side Lunge R
25 - Booty Builders
26 - Half Stack Planks
27 - 180 Squat Pulse Turns
28 - Half Stack Push-ups
29 - DB Pull-Overs
30 - Chest Fly Pull-Overs

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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