Estimated Calories Burned:
268-554

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - W-Curls (22)
02 - MAX Push-ups (46)
03 - ISO Row Flys L (28)
04 - DB Floor Dips (31)
05 - W-Curls (20)
06 - MAX Push-ups (38)
07 - ISO Row Flys R (27)
08 - DB Floor Dips (26)
09 - Alt DB Curls (24)
10 - Trinity Push-ups L (21)
11 - Quick Chest Press (13)
12 - Kneeling ISO Press L (17)
13 - Alt DB Curls (24)
14 - Trinity Push-ups R (21)
15 - Quick Chest Press (14)
16 - Kneeling ISO Press R (16)
17 - Pump Hold Curls (28)
18 - Jack 5 Burpees (34)
19 - In & Out Mowers L (27)
20 - Stutter Crawls (24)
21 - Pump Hold Curls (24)
22 - Jack 5 Burpees (35)
23 - In & Out Mowers R (27)
24 - Stutter Crawls (24)
25 - Triceps Kickbacks (30)
26 - Lawn Press L (20)
27 - Quick Half & Half Push (24)
28 - Quick Chest Press (20)
29 - Triceps Kickbacks (30)
30 - Lawn Press R (20)
31 - Quick Half & Half Push (22)
32 - Quick Chest Press (20)
33 - Kneeling Alt Curls (24)
34 - Dbl Row Switches (30)
35 - 1-2-3 Fast/Slow Push-ups (27)
36 - F2B Overhead Tris L (18)
37 - Kneeling Alt Curls (24)
38 - Dbl Row Switches (30)
39 - 1-2-3 Fast/Slow Push-ups (34)
40 - F2B Overhead Tris R (16)
41 - Rev Lunge Curls (17)
42 - Shoulder Knees & Toes (48)
43 - Alt Back Flys (27)
44 - Shoulder Shrugs (42)
45 - Rev Lunge Curls (16)
46 - Shoulder Knees & Toes (48)
47 - Alt Back Flys (28)
48 - Shoulder Shrugs (37)
49 - Ladder Push-ups (27)
Total = 1290 Reps

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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