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Estimated Calories Burned:
304-603

Equipment Needed:
Dumbbells, Pull-up Bar, Dip Bars, Bench, Resistance Bands, Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Pull-ups
02 - High Pull Squats L
03 - DB Curls
04 - High Pull Squats R
05 - Inverted Rows
06 - Resistance Curls
07 - Hip Thrusts
08 - Neutral Grip Pull-ups
09 - ISO Lawnmower L
10 - ISO Lawnmower R
11 - Alt Curls
12 - Alt Resistance Curls
13 - Resistance Rows
14 - DB Deadlifts
15 - Wide Grip Pull-ups
16 - ISO Leg Rows L
17 - ISO Hold Curls
18 - ISO Leg Rows R
19 - Standing Row Flys
20 - Resistance Curl Twists
21 - Resistance Deadlifts
22 - L2R Pull-ups
23 - High Pull Curls
24 - Plank Row Flys L
25 - Shoulder Swings
26 - Plank Row Flys R
27 - Resistance Rows
28 - Hip Thrusts
29 - Dead-Hang Pull-ups
30 - ISO DB Swings
31 - Twist Curls
32 - Elevated Rows
33 - TYAs
34 - Resistance Curls
35 - DB Deadlifts
36 - Flip-Grip Pull-Ups
37 - In & Out Mowers L
38 - In & Out Curls
39 - In & Out Mowers R
40 - Slow Rows
41 - Resistance Rows
42 - Resistance Deadlifts
43 - Pull-ups
44 - Cross-Body Curls
45 - Lawn Press L
46 - Lawn Press R
47 - Inverted Rows
48 - Hip Thrusts
49 - High Pull Curls

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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