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Estimated Calories Burned:
306-618

Equipment Needed:
Dumbbells, Mat + Wall

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Dbl Curl Press
02 - V-Worms
03 - Dbl Fly Rows
04 - L2R Goblet Squats
05 - Heavy DB Swings
06 - Reverse Pulse Lunges
07 - L2R Crunch Bikes
08 - Low Plank Knees
09 - Criss-Cross Holds
10 - Renegade Push-ups
11 - Around the Worlds
12 - Kneeling DB Curls
13 - Side Balance Lunges
14 - Side Shift Hops
15 - Heavy DB Deadlifts
16 - ISO Reach Crunch L
17 - Russian Twist
18 - ISO Reach Crunch R
19 - ISO Clean Press
20 - Elevated Jack Push
21 - W Curl Pulls
22 - Suitcase Lunges
23 - Stack Squat Hops
24 - L2R ISO Deadlifts
25 - Plank Frog Jacks
26 - Xs & Os
27 - Pot Stirs
28 - Back Fly Press
29 - Ladder Push-ups
30 - Rev Lunge Curls
31 - Booty Builders
32 - High Curtsy Squats
33 - DB Glutes Bridge
34 - Bicycles
35 - Behind the Back Pass
36 - L2R Toe Tap Crunch
37 - Dbl Swing Press
38 - Sphinx Rockers
39 - Heavy Twist Curls
40 - Side Lunge Pass
41 - L2R Twist Squats
42 - Heavy Sumo Deadlifts
43 - Rolling V-Taps
44 - Ball Crunches
45 - Corenadoes
46 - Concentration Flys
47 - Halo Lunge Hops
48 - 1-2 Double Crunch
49 - Wall Sit Press

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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