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Estimated Calories Burned:
328-651

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

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - MAX Push-ups
02 - Resistance Rows
03 - MAX Push-ups
04 - Resistance Rows
05 - MAX Push-ups
06 - Resistance Rows
07 - MAX Push-ups
08 - Resistance Rows
09 - DB Bench Press
10 - Resistance Chest Flys
11 - Decline Diamond Push
12 - Dead-Hang Pull-ups
13 - Seated Shoulder Press
14 - F2B Resistance Press
15 - Seated ISO Twist Press
16 - Handstand Hold
17 - Standing Row Flys
18 - Dead-Hang Pull-ups
19 - L2R Push-ups
20 - Chest Pulse Dips
21 - DB Bench Press
22 - Resistance Chest Flys
23 - Skull Crushers
24 - Decline Geckos
25 - In & Out Lawnmowers L
26 - Dead-Hang Pull-ups
27 - In & Out Lawnmowers R
28 - Seated Shoulder Press
29 - F2B Resistance Press
30 - Seated ISO Twist Press
31 - Handstand Hold
32 - Side Tri-Raise L
33 - Standing Row Flys
34 - Side Tri-Raise R
35 - Lawn Press L
36 - Ladder Push-ups
37 - Lawn Press R
38 - Stack Push-ups
39 - Chest Pulse Dips
40 - DB Bench Press
41 - Resistance Chest Flys
42 - Pike-Tap Push-ups
43 - Dead-Hang Pull-ups
44 - Triceps Kickbacks
45 - Seated Shoulder Press
46 - F2B Resistance Press
47 - Seated ISO Twist Press
48 - Handstand Hold
49 - 8 Push Low Holds

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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