Estimated Calories Burned:
321-648

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Rev Lunge Curls
02 - Devil Press
03 - Power Lunge Passes L
04 - DB Bike Passes
05 - Side X Threaders L
06 - In & Out Curl Pours
07 - Power Lunge Passes R
08 - Elevated 1-2-3 Push-ups
09 - Side X Threaders R
10 - Stack Hop Squats
11 - Switch Drop Squats
12 - ISO Sprinter Abs L
13 - Halo Lunge Hops
14 - ISO Sprinter Abs R
15 - Renegade Curls
16 - ISO DB Swings
17 - Side Lunge Knees L
18 - Dbl Swing Knee Holds
19 - Side Lunge Knees R
20 - Twist Knee Glutes Lifts
21 - Mechanic Squats
22 - Stacked Foot Push
23 - L2R Switch Squat Hops
24 - Side Ab Stabbers
25 - Behind the Back Pass
26 - Kneeling Arnold Press
27 - Tri-Switch Rows
28 - Curtsy Wide Side Lunge L
29 - Back Fly Deadlifts
30 - Curtsy Wide Side Lunge R
31 - Close Squeeze Push
32 - Twist Squeeze Curls
33 - Alt Toe Taps
34 - Side Hip Dips L
35 - In & Out Liberty Swings L
36 - Ball Crunches
37 - Side Hip Dips R
38 - In & Out Liberty Swings R
39 - Wide Squat Curl Press
40 - Elevated Ladder Push
41 - ISO Clean Lunge L
42 - Side Lunge Pass
43 - ISO Clean Lunge R
44 - DB Bird Dogs
45 - Kneeling Row Hops
46 - Rev Pulse Lunge Drives L
47 - L2R Swing Lunge Press
48 - Rev Pulse Lunge Drives R
49 - Weighted Flutter Kicks

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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