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Estimated Calories Burned:
282-555

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - ISO Clean Press
02 - Diamond Climbers
03 - Side to Twist Curls
04 - In & Out Narrow Squats
05 - Low Luggage Hops
06 - Heavy Sumo D-Lifts
07 - Shin Grabbers
08 - Crunch DB Passes
09 - Half Bike Swings
10 - Rev Lunge Curl Fly
11 - 180 Crawl Push
12 - Around the Worlds
13 - Squat Drop Swings
14 - Side Lunge Curtsies
15 - F2B Peddle Squats
16 - Scissor Heel Taps
17 - Side Swing Crunch
18 - Seated Corenadoes
19 - High Pull Curls
20 - ISO Hold Rows
21 - Caterpillar Push-ups
22 - Side Shift Hops
23 - Rev Pulse Lunges
24 - L2R DB Deadlifts
25 - 1-2 Double Crunch
26 - Russian Twists
27 - Side Hip Dips L
28 - L2R ISO Mousetraps
29 - Rev Lunge Swings
30 - Kneeling Curls
31 - Pick-up Lunges L
32 - High Low Carriers
33 - Heavy DB Swings
34 - Bull Frogs
35 - Hi-Heel Taps
36 - Side Hip Dips R
37 - Earthworms
38 - Hammer Press
39 - Back Fly Deadlifts
40 - Pick-up Lunges R
41 - Stack Hop Squats
42 - Heavy Deadlifts
43 - Behind the Back Pass
44 - Dead-Man Crunch
45 - NASCAR Drivers
46 - Infinity Curl Press
47 - L2R Twist Squats
48 - L2R X & O Taps
49 - Renegade Press Lunges

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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