Estimated Calories Burned:
250-529

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder Push-ups
02 - Hammer Press
03 - ISO Row Flys L
04 - High Pull Curls
05 - ISO Row Flys R
06 - Downward Geckos
07 - DB Chest Press
08 - Skull Crushers
09 - Shoulder Shrug Press
10 - In & Out Mowers L
11 - Rev Lunge Curls
12 - In & Out Mowers R
13 - Sphinx Push-ups
14 - Kneeling Switch Press
15 - Kneeling Rows
16 - Side Threaders L
17 - ISO Chest Press L
18 - Side Threaders R
19 - ISO Chest Press R
20 - Dbl Pour Curls
21 - Alt DB Back Flys
22 - Box Bear Crawls
23 - Dbl Pike-Back Push
24 - 12 to 3 Flys
25 - Row Hold Kick-Backs L
26 - Dual Hang Press
27 - Row Hold Kick-Backs R
28 - Dbl In & Out Curls
29 - Detonator Push-ups
30 - DB Bridge Press
31 - DB Chest Flys
32 - Skull Crushers
33 - ISO DB Swings
34 - Lawn-Mores L
35 - Clap Pull-Over Push
36 - Lawn-Mores R
37 - Alt High Pulls
38 - Shoulders Knees & Toes
39 - Kneeling Curls
40 - Side Tri-Raises L
41 - Kneeling Open-Close Press
42 - Side Tri-Raises R
43 - Back Fly Deadlifts
44 - Renegade Push-ups
45 - Twist Curl
46 - Squat Clean Press
47 - Tri-Switch Rows
48 - In & Out Flys
49 - Close Squeeze 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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