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Estimated Calories Burned:
212-428

Equipment Needed:
Dumbbells, Resistance Bands, Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - DB ISO Leg Push L
02 - DB Chest Press
03 - Dbl Tris Extensions
04 - Resistance Rows
05 - Lawn Press L
06 - DB ISO Leg Push R
07 - DB Chest Press
08 - Dbl Tris Extensions
09 - Resistance Rows
10 - Lawn Press R
11 - Downward Geckos L
12 - Kneeling Switch Press
13 - DB Bridge Press
14 - Chest Fly Tris
15 - Kneeling Rows
16 - Downward Geckos R
17 - Kneeling Switch Press
18 - DB Bridge Press
19 - Chest Fly Tris
20 - Kneeling Rows
21 - ISO Concentration Flys L
22 - Lawn MORES L
23 - Close Squeeze Push
24 - ISO Chest Press L
25 - Resistance Rows
26 - ISO Concentration Flys R
27 - Lawn MORES R
28 - Close Squeeze Push
29 - ISO Chest Press R
30 - Resistance Rows
31 - Around the Worlds
32 - Dbl Push Pike-Backs
33 - Kneeling Piston Press
34 - Tri-Back Flys
35 - Sphinx Rockers
36 - Around the Worlds
37 - Dbl Push Pike-Backs
38 - Kneeling Piston Press
39 - Tri-Back Flys
40 - Sphinx Rockers

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.