Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 380

Workout Breakdown:

Warm-up

01 - Double Negative W-Curls
02 - Stacked Foot Push-ups
03 - DB Pull-Overs
04 - Laying Ab Stabbers
05 - Shoulder Shrug Press
06 - Wide Slow Push-ups
07 - Row Twist Kick-Outs L
08 - ISO DB Dead-Bugs L
09 - Stepping W-Curls
10 - Row Twist Kick-Outs R
11 - ISO DB Dead-Bugs R
12 - Kneeling Row Step-ups
13 - Around the Worlds
14 - Twist Lunge Snatch L
15 - Dive-Bomber Push-ups
16 - Twist Lunge Snatch R
17 - Hot Hand Plank Rows
18 - Twist Knee Planks
19 - Seated Russian Twists
20 - 12 to 3 Flys
21 - In & Out Mowers L
22 - Kneeling Cross-Curl Arms L
23 - DB Side V-Crunch Lifts L
24 - In & Out Mowers R
25 - Kneeling Cross-Curl Arms R
26 - DB Side V-Crunch Lifts R
27 - High Pull Curl Steps
28 - Clockwork Swings L
29 - RDL Pulse Press
30 - Clockwork Swings R
31 - Renegade Push-ups
32 - DB Flutter Kicks

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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