Estimated Calories Burned:
308-613

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Alt Snatch Drops (30lbs/13.6kg)
02 - Low Switch Lunge Curls (2x 25lbs/11.3kg)
03 - Man-Makers (2x 25lbs/11.3kg)
04 - Front Lunge Deadlifts (2x 35lbs/15.9kg)
05 - Lawn Press L (35lbs/15.9kg)
06 - Clap Push Pull-Overs (35lbs/15.9kg)
07 - Lawn Press R (35lbs/15.9kg)
08 - Mechanic Squats (2x 30lbs/13.6kg)
09 - Squat Curl Steps (2x 25lbs/11.3kg)
10 - DB Pike-Back Push-ups (2x 25lbs/11.3kg)
11 - DB Bridge Chest Press (2x 50lbs/22.7kg)
12 - Pulse Lunge Drivers L (2x 30lbs/13.6kg)
13 - F2B V-Drop Squats (35lbs/15.9kg)
14 - Pulse Lunge Drivers R (2x 30lbs/13.6kg)
15 - HEAVY DB Hip Thrusts (85lbs/38.6kg)
16 - Dbl High Pull Curls (2x 25lbs/11.3kg)
17 - Sumo Squats (50lbs/22.7kg)
18 - Staggered Push Press L (30lbs/13.6kg)
19 - Back Fly Deadlifts (2x 25lbs/11.3kg)
20 - Staggered Push Press R (30lbs/13.6kg)
21 - 180 Pulse Twist Squats (2x 30lbs/13.6kg)
22 - Dbl Curl Stacks (2x 25lbs/11.3kg)
23 - HEAVY Kneeling Rows (2x 50lbs/22.7kg)
24 - HEAVY DB Hip Openers (80lbs/36.3kg)
25 - Dead Shrug Press (2x 35lbs/15.9kg)
26 - Squat Wide Side Lunge L (35lbs/15.9kg)
27 - Detonation Push-ups (2x 20lbs/9.1kg)
28 - Squat Wide Side Lunge R (35lbs/15.9kg)
29 - Side Step Curls (2x 25lbs/11.3kg)
30 - Lawn Mowers Switches (50lbs/22.7kg)
31 - Close Squeeze Push-ups (2x 25lbs/11.3kg)
32 - HEAVY ISO DB Swings (35lbs/15.9kg)
33 - Detonator Squats (50lbs/22.7kg)
34 - Side Lunge Pick-ups L (35lbs/15.9kg)
35 - Single Hang Snatch (35lbs/15.9kg)
36 - Side Lunge Pick-ups R (35lbs/15.9kg)
37 - Around the Worlds (2x 20lbs/9.1kg)
38 - Bullet Lunges (35lbs/15.9kg)
39 - Tri-Switch Rows (35lbs/15.9kg)
40 - Squat Push Pulse Ladders (2x 30lbs/13.6kg)

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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