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Estimated Calories Burned:
250-529

Equipment Needed:
Dumbbells & Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - MAX Push-ups
02 - High Pull Curls
03 - MAX Push-ups
04 - High Pull Curls

05 - Heavy Lawn Press L
06 - TYAs
07 - Heavy Lawn Press R
08 - TYAs

09 - Elevated Push-ups
10 - Heavy DB Floor Press
11 - Elevated Push-ups
12 - Heavy DB Floor Press

13 - Alt Curls
14 - High Pull Squats L
15 - Alt Curls
16 - High Pull Squats R

17 - Rev Lunge Swings
18 - Sphinx Rockers
19 - Rev Lunge Swings
20 - Sphinx Rockers

21 - Side Threader Press L
22 - Kneeling Twist Press
23 - Side Threader Press R
24 - Kneeling Twist Press

25 - In & Out Mowers L
26 - ISO Hold Curls
27 - In & Out Mowers R
28 - ISO Hold Curls

29 - Stacked Foot Push-ups
30 - Heavy DB Floor Press
31 - Stacked Foot Push-ups
32 - Heavy DB Floor Press

33 - Tri-Back Flys
34 - Cross Curl Press
35 - Tri-Back Flys
36 - Cross Curl Press

37 - S2S Walking Push
38 - Lawn Mores L
39 - S2S Walking Push
40 - Lawn Mores R

41 - 12 to 3 Curls
42 - Tri-Switch Rows
43 - 12 to 3 Curls
44 - Tri-Switch Rows

45 - Kneeling Switch Press
46 - Side Tri-Raise L
47 - Kneeling Switch Press
48 - Side Tri-Raise R

49 - Rev Concentration Flys

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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