Estimated Calories Burned:
277-572

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - MAX Push-ups
02 - DB Chest Press
03 - Dbl DB Pull-Overs
04 - Lawn Press L
05 - Infinity Curl Ladders
06 - Lawn Press R
07 - Downward Geckos
08 - Dbl High Pull Curls
09 - ISO Push Press Burpees L
10 - Kneeling W Hold Curls
11 - ISO Push Press Burpees R
12 - DB Floor Dips
13 - L2R Balance Leg Rows
14 - ISO Chest Press L
15 - ISO Chest Press R
16 - Kneeling Open Close Press
17 - Kneeling Rows
18 - Rev Lunge Curls
19 - Alt Back Flys
20 - Sphinx Rockers
21 - Rev Tabletop Press L
22 - ISO Concentration Flys L
23 - S2S Step Curls
24 - Rev Tabletop Press R
25 - ISO Concentration Flys R
26 - Detonator Push-ups
27 - DB Bridge Press
28 - Concentration Curls L
29 - Chest Press Twists
30 - Concentration Curls R
31 - Around the Worlds
32 - In & Out Mowers L
33 - ISO Dive-Bombers L
34 - In & Out Mowers R
35 - ISO Dive-Bombers R
36 - Shoulder Shrug Press
37 - 12 to 3 Flys
38 - T-Crawls
39 - Kneeling Pour Curls
40 - Man-Makers

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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