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Estimated Calories Burned:
195-408

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - 2 Boomerang Sprints / 10 Push-ups
02 - 4 Hi-Low Swings / 4 Hop-Over Burpees
03 - 6 Bullet Lunges / 4 Liberty Swings
04 - 4 Halo Burpees / 4 Curl Hop Squats
05 - 3 Renegade Fly / 6 Fake Lunge Press
06 - 4 Burpee Lifts / 4 Clean Squat Press
07 - 2 Renegade Press / 4 Back Fly Tris
08 - 2 LVL 4 Sprints / 2 Pick-up Lunges
09 - 8 Pike-Knee Jacks / 4 Low Chops
10 - MAX Push-up Lunge 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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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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