Estimated Calories Burned:
250-529

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Alt Curls
02 - Non-Stop Push-ups
03 - Chest Press
04 - Skull Crushers
05 - Kneeling Press
06 - In & Out Mowers L
07 - Kneeling Switch Press
08 - In & Out Mowers R
09 - Walking Push-ups
10 - High Pull Curls
11 - Traffic Directors
12 - Plank Row Flys L
13 - Heavy Twist Curls
14 - Plank Row Flys R
15 - Open Arnold Press
16 - LVL 2 Drills
17 - Chest Press
18 - ISO Chest Press
19 - Back Fly Tris
20 - Lawn Press L
21 - ISO Hold Curls
22 - Lawn Press R
23 - Stacked Foot Push
24 - Rev Lunge Swings
25 - Side Tri-Raise L
26 - Squat Snatch Press L
27 - Side Tri-Raise R
28 - Squat Snatch Press R
29 - Sphinx Rockers
30 - Kneeling Rows
31 - 12 to 3 Curls
32 - Lawn Mores L
33 - Twist Curl Press
34 - Lawn Mores R
35 - Dive-Bombers
36 - Chest Press
37 - Skull Crushers
38 - Dbl Arnold Press
39 - Crab Taps
40 - In & Out Curls
41 - Accordions
42 - TYAs
43 - Slow Mowers L
44 - Slow Mowers R
45 - Side Threaders L
46 - Tri-Switch Rows
47 - Side Threaders R
48 - Shoulder Shrugs
49 - Fast Slow 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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