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Estimated Calories Burned:
224-477

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate - Advanced

Workout Breakdown:

Warm-up

01 - Pike-Back Push-ups
02 - Alt Curls
03 - Pike-Tap Push-ups
04 - Full Curls

05 - ISO Row Flys L
06 - ISO Row Flys R
07 - Lawn Press L
08 - Lawn Press R

09 - Elevated Push-ups
10 - Twist Curls
11 - Renegade Push-ups
12 - Twist Curl Press

13 - Alt Back Flys
14 - High Pull Curls
15 - TYAs
16 - Dbl High Pull Curls

17 - Mousetrap Crawls
18 - Shoulder Swings
19 - Inchworm Crawls
20 - Shoulder Swing Press

21 - Lawnmowers L
22 - Lawnmowers R
23 - In & Out Mowers L
24 - In & Out Mowers R

25 - Stacker Push-ups
26 - 12 to 3 Curls
27 - Sphinx Rockers
28 - In & Out Curls

29 - FWD Press Lunge
30 - Side Tri-Raises L
31 - Traffic Directors
32 - Side Tri-Raises R

33 - Push-up Knees
34 - In & Out Flys
35 - Push-up Thrusts
36 - Concentration Flys

37 - Light Kneeling Rows
38 - Squat Snatch Press L
39 - Medium Kneeling Rows
40 - Squat Snatch Press R

41 - S2S Plank Push
42 - Alt Hammer Curls
43 - Walking Push-ups
44 - Full Hammer Curls

45 - Lawn Mores L
46 - Cross-Body Curls
47 - Lawn Mores R
48 - Cross-Curl Press

49 - Ladder Push-ups
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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