Estimated Calories Burned:
354-713

Equipment Needed:
Dumbbells & Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Heavy Fly Curl Press
02 - Power Pike-Back Push
03 - Alt Bent Rows
04 - HEAVY Hi-Low Goblet Squats
05 - Typewriter Squat Burpees
06 - HEAVY Deadlift Drops
07 - ISO Press Crunch L
08 - Tri-Bike Holds
09 - ISO Press Crunch R
10 - HEAVY Infinity Curls
11 - S2S Push Climbers
12 - Shoulder Shrug Press
13 - Side Lunge Pick-ups L
14 - Switch Lunge Burpees
15 - Side Lunge Pick-ups R
16 - HEAVY Flutter Kicks
17 - DB Ball Crunch
18 - Behind the Back Pass
19 - Dual Hang Snatch
20 - Inchworm Hop-Overs
21 - HEAVY Kneeling Rows
22 - 180 Squat Pulse Twists
23 - Hi-Low Grabber Taps
24 - Cossack Squats
25 - DB V-Taps L
26 - Sprinter Abs
27 - DB V-Taps
28 - Side Step Curls
29 - Push Clap Pull-Overs
30 - Dbl Row Press L
31 - Side Lunge Knee Holds L
32 - Sprinter Lunges
33 - Side Lunge Knee Holds R
34 - HEAVY DB Crunch
35 - Shin Grabbers
36 - Russian Twist Drops
37 - HEAVY Rev Lunge Curls
38 - Hungry Hippos
39 - Dbl Row Press R
40 - Rev Pulse Lunges L
41 - Majesty Squats
42 - Rev Pulse Lunges R
43 - DB Bike Passes
44 - Hi-Low V-Throughs
45 - HEAVY Hip Thrusts
46 - Dbl High Pull Curls
47 - Detonation Squats
48 - Hi-Low Weighted Tucks
49 - HEAVY Tri-Switch Rows
50 - DB Swing Squat Press

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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