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Estimated Calories Burned:
183-503

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Gecko Sprints
02 - Alt. Lunge Curls
03 - S2S Push-ups
04 - Twist Squat Press
05 - LVL 1 Drills
06 - Alt. Presses
07 - Scramble Jabs
08 - Dumbbell Swings
09 - Pike-Push Burpees
10 - Open Arm Curls
11 - Pike-Tap Pushups
12 - Back Fly Lunges
13 - Renegade Push-ups
14 - In & Out Curls
15 - Inchworms
16 - Switch Feet Curls
17 - Mt. Clappers
18 - Lawnmowers (L)
19 - Swimmer Push-ups
20 - Lawnmowers (R)
21 - Warrior Push-ups
22 - Squat Curls
23 - Balance Tri Push-ups
24 - Back Row Press
25 - Half & Half Push-ups
26 - In & Out Flys
27 - Shadow Jabs
28 - Half & Half Curls
29 - Full Curls
30 - MAX Pushups

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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