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Estimated Calories Burned:
288-584

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Pass-Under Squats
02 - Diamond Push-ups
03 - Trinity Squat Lunge L
04 - S2S Shuffle Burpees
05 - Trinity Squat Lunge R
06 - Renegade Push-ups
07 - F2B Heavy Swing Walks
08 - Grounded Squat Crawls
09 - Rev Tabletop Press L
10 - S2S Squat Curls
11 - Rev Tabletop Press R
12 - Accordions
13 - Swing Kick Tap-Unders L
14 - Heavy Side Lunge Pass
15 - Swing Kick Tap-Unders R
16 - Alt Clean Press
17 - Clap Tap Push
18 - High Pull Curls
19 - Clockwork Swings L
20 - Lumberjack Lunge
21 - Clockwork Swings R
22 - Sphinx Rockers
23 - Heavy DB Swings
24 - Tri-Knee Combo
25 - ISO Row Flys L
26 - Sumo Deadlifts
27 - ISO Row Flys R
28 - Side Lunge Press L
29 - 180 Hook March
30 - Side Lunge Press R
31 - Box Push-ups
32 - FWD Lunge Curls
33 - Side Threaders L
34 - ISO Downward Donks
35 - Side Threaders R
36 - Tri-Switch Rows
37 - Hi-Low Goblet Squats
38 - Kneeling Curls
39 - Split Kick Push
40 - Hi-Low DB Swings
41 - Bicycles
42 - Twist Knee Kick-Backs L
43 - DB Star Tap Crunch L
44 - Twist Knee Kick-Backs R
45 - DB Star Tap Crunch R
46 - V-Tap Crunch L
47 - Russian Twists
48 - V-Tap Crunch R
49 - Glutes Bridges

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.