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Estimated Calories Burned:
240-517

Equipment Needed:
Dumbbells

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Twist Curl Press
02 - ISO DB Swings
03 - Offset Lunges L
04 - L2R Push-ups
05 - Ladder Squats
06 - In & Out Mowers L
07 - Twist Curl Press
08 - ISO DB Swings
09 - Offset Lunges R
10 - L2R Push-ups
11 - Ladder Squats
12 - In & Out Mowers R
13 - Rev Lunge Curls
14 - In & Out Bent Flys
15 - S2S Plank Stacks
16 - Side Lunge Squats
17 - In & Out Hammer Curls
18 - ISO Deadlifts L
19 - Rev Lunge Curls
20 - In & Out Bent Flys
21 - S2S Plank Stacks
22 - Side Lunge Squats
23 - In & Out Hammer Curls
24 - ISO Deadlifts R
25 - Suitcase Squat Lunges
26 - Shoulder Swing Press
27 - Mousetrap Crawls
28 - Hi-Low Carriers
29 - ISO Row Flys L
30 - High Pull Curls
31 - Suitcase Squat Lunges
32 - Shoulder Swing Press
33 - Mousetrap Crawls
34 - Hi-Low Carriers
35 - ISO Row Flys R
36 - High Pull Curls
37 - Side Lunge Press L
38 - L2R DB Swings
39 - Elevated Push-ups
40 - Kneeling Rows
41 - S2S squat Curls
42 - ISO Hold Curls
43 - Side Lunge Press R
44 - L2R DB Swings
45 - Elevated Push-ups
46 - Kneeling Rows
47 - S2S Squat Curls
48 - ISO Hold Curls
49 - Stack Squat Lunges

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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