Estimated Calories Burned:
250-529

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - W Squeeze Curls
02 - Rev Grip Bent Rows
03 - Elevated Split Kick Push
04 - Kneeling Turkish Press L
05 - Kneeling Rows
06 - Kneeling Turkish Press R
07 - Kneeling W Curl Holds
08 - Lunge-Mower Switches
09 - Renegade Rows
10 - DB Chest Press
11 - Chest Press Twists
12 - DB Pull-Overs
13 - Skull Crushers
14 - Lawn Press Ladders L
15 - Heavy Shoulder Shrugs
16 - Lawn Press Ladders R
17 - Bent Back W Raise
18 - Fast Slow Push-ups
19 - Kneeling Switch Press
20 - DB Bridge Press
21 - DB Chest Flys
22 - DB Tate Press
23 - Side Step Curls
24 - Tri-Switch Rows
25 - Strike-Down Press L
26 - Alt DB Back Flys
27 - Strike-Down Press R
28 - Fast/Slow Push-ups
29 - Plank Row Flys L
30 - Concentration Curls L
31 - Kneeling Tri Extensions L
32 - Plank Row Flys R
33 - Concentration Curls R
34 - Kneeling Tri Extensions R
35 - In & Out Mowers L
36 - Power Press Squats
37 - In & Out Mowers R
38 - Close Squeeze Push-ups
39 - ISO DB Chest Press L
40 - ISO DB Chest Press R
41 - DB Pull-Overs
42 - Alt Skull Crushers
43 - Kneeling Front Raise Holds
44 - Twist Curls
45 - Landmine Rows
46 - Slow Mowers L
47 - High Pull Curls
48 - Slow Mowers R
49 - Shoulder Shrug 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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.