Estimated Calories Burned:
268-554

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Dbl High Pull Curl
02 - In & Out Mowers L
03 - Uneven Push-ups L
04 - Kneeling Switch Press
05 - Dbl High Pull Curl
06 - In & Out Mowers R
07 - Uneven Push-ups R
08 - Kneeling Switch Press
09 - Infinity Curl Press Ladders
10 - Elevated Pike-Backs
11 - Kneeling Rows
12 - DB Chest Press
13 - Infinity Curl Press Ladders
14 - Elevated Pike-Backs
15 - Kneeling Rows
16 - DB Chest Press
17 - ISO Leg Dips L
18 - Shoulder Shrug Press
19 - Back Fly Step Curls L
20 - ISO Makers L
21 - ISO Leg Dips R
22 - Shoulder Shrug Press
23 - Back Fly Step Curls R
24 - ISO Makers R
25 - Rev Lunge Curls
26 - Lawn MORES L
27 - Close Squeeze Push
28 - Kneeling Open Close Press
29 - Rev Lunge Curls
30 - Lawn MORES R
31 - Close Squeeze Push
32 - Kneeling Open Close Press
33 - Side Tri Raise L
34 - Lawn Press L
35 - Alt DB Chest Press
36 - DB Tate Press
37 - Side Tri Raise R
38 - Lawn Press R
39 - Alt DB Chest Press
40 - DB Tate Press
41 - W Squeeze Curls
42 - Detonation Push-ups
43 - Concentration Flys
44 - Tri-Switch Rows
45 - W Squeeze Curls
46 - Detonation Push-ups
47 - Concentration Flys
48 - Tri-Switch Rows
49 - Dual Hang Snatch Pulls

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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