Equipment Needed: Dumbbells + Mat
Level: Advanced-EXTREME
Calories Burned: 717

Workout Breakdown:

Warm-up

01 - Dbl Lawn Press L
02 - Staggered Push-ups L
03 - Dbl Lawn Press R
04 - Staggered Push-ups R
05 - Kneeling In & Out Curls L
06 - ISO Kneeling Rows L
07 - Kneeling In & Out Curls R
08 - ISO Kneeling Rows R
09 - ISO Makers L
10 - Lawn MORES L
11 - ISO Makers R
12 - Lawn MORES R
13 - Stacked Foot Push-ups L
14 - Rev Tabletop Press L
15 - Stacked Foot Push-ups R
16 - Rev Tabletop Press R
17 - Rev Lunge Curls L
18 - In & Out Mowers L
19 - Rev Lunge Curls R
20 - In & Out Mowers R
21 - ISO DB Chest Press L
22 - ISO DB Pull-Overs L
23 - ISO DB Chest Press R
24 - ISO DB Pull-Overs R
25 - Kneeling Cross Curl Press L
26 - ISO Leg Dips L
27 - Kneeling Cross Curl Press R
28 - ISO Leg Dips R
29 - Side Step Curls L
30 - Hi-Low Strike Twist Press L
31 - Side Step Curls R
32 - Hi-Low Strike Twist Press R
33 - ISO Row Flys L
34 - ISO Leg Dive-Bombers L
35 - ISO Row Flys R
36 - ISO Leg Dive-Bombers R
37 - High Hold Chest Press L
38 - F2B Overhead Tris L
39 - High Hold Chest Press R
40 - F2B Overhead Tris R
41 - Clockwork Swings L
42 - ISO Heavy Rows L
43 - Clockwork Swings R
44 - ISO Heavy Rows R
45 - Side Tri Raise L
46 - Heavy Con Curl Press L
47 - Side Tri Raise R
48 - Heavy Con Curl Press R
49 - High-Low Landmine Pulls L
50 - Stacked Foot Ladder-up Push
51 - High-Low Landmine Pulls R
52 - Stacked Foot Ladder-Down Push

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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