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Estimated Calories Burned:
212-428

Equipment Needed:
Dumbbells, Mat + Resistance Bands

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - 8-Push Low Holds
02 - Resistance Rows
03 - DB Chest Press
04 - Skull Crushers
05 - ISO Piston Press L
06 - 8-Push Low Holds
07 - Resistance Rows
08 - DB Chest Press
09 - Skull Crushers
10 - ISO Piston Press R
11 - In & Out Mowers L
12 - Downward Geckos
13 - Kneeling Open Close Press
14 - DB Bridge Press
15 - Side Tri-Raise L
16 - In & Out Mowers R
17 - Downward Geckos
18 - Kneeling Open Close Press
19 - DB Bridge Press
20 - Side Tri-Raise R
21 - Dbl Swing Press
22 - Dbl Push Pike-Backs
23 - ISO DB Chest Press L
24 - Kneeling Switch Press
25 - Resistance Rows
26 - Dbl Swing Press
27 - Dbl Push Pike-Backs
28 - ISO DB Chest Press R
29 - Kneeling Switch Press
30 - Resistance Rows
31 - Lawn Press L
32 - T-Crawls
33 - Tri-Back Flys
34 - Eccentric Push-ups
35 - Floor Press Rotations
36 - Lawn Press R
37 - T-Crawls
38 - Tri-Back Flys
39 - Eccentric Push-ups
40 - Floor Press Rotations

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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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.