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Estimated Calories Burned:
112-236

Equipment Needed:
Dumbbells

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

01 - 1-2-3 Inchworms
02 - In & Out Hammer Press
03 - Side Step Curls
04 - ISO Row Flys L
05 - Half & Half Push
06 - ISO Row Flys R
07 - DB Chest Press
08 - Skull Crushers
09 - Kneeling W Curls
10 - Shoulder Swing Press
11 - Tri-Switch Rows
12 - In & Out Push-ups
13 - FWD Press Lunge L
14 - Concentration Curls L
15 - Kneeling Rows
16 - FWD Press Lunge R
17 - Concentration Curls R
18 - ISO DB Chest Press
19 - Skull Crushers
20 - High Pull Curls
21 - In & Out Mowers L
22 - Cross Curl Press
23 - In & Out Mowers R
24 - Dbl Stack Push
25 - Back TI Raise

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.