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Estimated Calories Burned:
245-502

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Squat Curl Press
02 - Side Back Lunge L
03 - TYAs
04 - Side Back Lunge R
05 - Pull-Over Push-ups
06 - Liberty Swings L
07 - Booty Builders
08 - Liberty Swings R
09 - ISO Dive-Bombers
10 - High Pull Curls
11 - Halo Lunges
12 - Lawnmower Press L
13 - S2S Squat Curls
14 - Lawnmower Press R
15 - Elevated Push Abs
16 - Kneeling Twist Press
17 - ISO DB Swings
18 - Balance Ham Press L
19 - Goblet Squat Calves
20 - Balance Ham Press R
21 - Pike-Tap Push-ups
22 - Concentration Flys
23 - Twist Lunge Pass
24 - Alt DB Curls
25 - S2S Swing Steps
26 - Luggage Lunges
27 - Side Lunge Push
28 - Snatch Squat Press L
29 - Tri-Back Flys
30 - Snatch Squat Press R
31 - Stacked Foot Push-ups
32 - Kneeling Rows
33 - S2S Goblet Squats
34 - T-Crawls
35 - Seatbelt Swings L
36 - Lumberjack Lunges
37 - Seatbelt Swings R
38 - Man-Makers

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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