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Estimated Calories Burned:
224-477

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Alt Curls
02 - Half & Half Push
03 - Dbl ISO Curls
04 - Ladder Push-ups

05 - Light Swing Press
06 - L2R Back Flys
07 - Med Swing Press
08 - Alt Back Flys

09 - Chest Press
10 - Alt Skull Crushers
11 - Chest Flys
12 - Skull Crushers

13 - Cross-Curls
14 - Light Renegade Rows
15 - Cross-Curl Press
16 - Med Renegade Rows

17 - High Pull Curls
18 - Plank Walk Push
19 - Med High Pull Curls
20 - Walking Push-ups

21 - FWD Press Lunge
22 - Inchworm Crawls
23 - Traffic Directors
24 - Inchworm Push-ups

25 - Lawnmowers L
26 - Lawnmowers R
27 - Lawn Mores L
28 - Lawn Mores R

29 - Push-up Knees
30 - DB Chest Press
31 - Push-up Thrusts
32 - ISO DB Chest Press

33 - Twist Curls
34 - In & Out Flys
35 - Twist Curl Press
36 - Concentration Flys

37 - Mod Elevated Push
38 - Clockwork Curls
39 - Full Elevated Push
40 - In & Out Curls

41 - In & Out Mowers L
42 - Back Fly Rows
43 - In & Out Mowers R
44 - TYAs

45 - Alt Hammer Curls
46 - Hand Release Push
47 - Full Hammer Curls
48 - Alt Hand Release Push

49 - Back Swimmers

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.