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Estimated Calories Burned:
250-529

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - MAX Push-ups
02 - W-Curl Press
03 - In & Out Mowers L
04 - In & Out Mowers R
05 - T-Crawls
06 - Chest Press
07 - DB Chest Flys
08 - Skull Crushers
09 - Lawn Press L
10 - ISO Hold Curls
11 - Lawn Press R
12 - Stacked Foot Push
13 - Rev Lunge Swings
14 - Side Tri-Raise L
15 - ISO Clean Press L
16 - Side Tri-Raise R
17 - ISO Clean Press R
18 - Sphinx Rockers
19 - Kneeling Rows
20 - 12 to 3 Curls
21 - Lawn Mores L
22 - Twist Curl Press
23 - Lawn Mores R
24 - Dive-Bombers
25 - Decline Chest Press
26 - Skull Crushers
27 - L2R Curl Press
28 - F2B Crab Taps
29 - In & Out Curls
30 - Accordions
31 - TYAs
32 - Slow Mowers L
33 - Slow Mowers R
34 - Side Threaders L
35 - Tri-Switch Rows
36 - Side Threaders R
37 - Kneeling Switch Press
38 - ISO DB Chest Press L
39 - ISO DB Chest Press R
40 - Triceps Kickbacks
41 - Back Fly Deadlifts
42 - Rev Lunge Curls
43 - Plank Row Flys L
44 - Heavy Twist Curls
45 - Plank Row Flys R
46 - Cross Curl Press
47 - Tri-Back Flys
48 - Shoulder Shrugs
49 - Box 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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.