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Estimated Calories Burned:
238-503

Equipment Needed:
Dumbbells

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Ladder-Up Push-ups
02 - ISO Row Flys L
03 - Side Step Curls
04 - ISO Row Flys
05 - Infinity Curl Press
06 - Side Shuffle Crawls L
07 - Back Fly Deadlifts
08 - Side Shuffle Crawls R
09 - Torso Twist Push-ups
10 - L2R High Pull Holds
11 - Strike Down Press L
12 - Strike Down Press R
13 - Shoulder Swing Press
14 - Mousetraps
15 - ISO Hold Curls
16 - Stack Squat Tris
17 - Kneeling Open/Close Press
18 - ISO Chest Press L
19 - ISO Chest Press R
20 - Tri-Back Flys
21 - Stack Split Push-ups
22 - Alt DB Curls
23 - Lawn Press L
24 - Lawn Press R
25 - Dive-Bomber Hops
26 - Concertation Flys
27 - F2B Crab Tap Walks
28 - Traffic Directors
29 - Lawn Mores L
30 - In & Out Curls
31 - Lawn Mores R
32 - S2S Push Stacks
33 - Thrust Press Tris
34 - ISO Chest Press L
35 - ISO Chest Press R
36 - Concentration Curls L
37 - Concentration Curls R
38 - Back Fly Deadlifts
39 - Kneeling Rows
40 - Cross Curl Press
41 - T-Crawls
42 - Around the Worlds
43 - Tri-Switch Rows
44 - Dbl Push Pike-Backs
45 - Skull Crushers
46 - Slow Mowers L
47 - Slow Mowers R
48 - Shoulder Shrugs
49 - Ladder Down 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.

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