Estimated Calories Burned:
252-521

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Alt Curls
02 - Alt Twist Press
03 - Back Fly Kick-Backs
04 - Alt Clean Press
05 - Pike-Back Push-ups
06 - DB Chest Press
07 - Skull Crushers
08 - Kneeling Piston Press
09 - Side Step Curls
10 - Slow Mowers L
11 - Pull-Over Push-ups
12 - Slow Mowers R
13 - V-Worms
14 - Rev Lunge Curls
15 - 12 to 3 Flys
16 - Liberty Swings L
17 - Tri-Switch Rows
18 - Liberty Swings R
19 - Half & Half Push
20 - ISO DB Chest Press L
21 - Side Tri Raise L
22 - ISO DB Chest Press R
23 - Side Tri Raise R
24 - Kneeling In & Out Curls
25 - Shoulder Swing Press
26 - Lawn Mores L
27 - Alt Twist Curls
28 - Lawn Mores R
29 - Concentration Push-ups
30 - Kneeling Switch Press
31 - Concentration Curls L
32 - Side Threaders L
33 - Concentration Curls R
34 - Side Threaders R
35 - DB Chest Press
36 - DB Chest Flys
37 - Skull Crushers
38 - ISO Row Flys L
39 - W Curl Press
40 - ISO Row Flys R
41 - Pike-Tap Push-ups
42 - High Pull Curls
43 - Around the Worlds
44 - T-Crawls
45 - In & Out Mowers L
46 - Cross Curl Press
47 - In & Out Mowers R
48 - Renegade Push-ups
49 - Shoulder Shrugs
50 - Back Fly Curl Press

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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