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Estimated Calories Burned:
219-452

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder Push-ups
02 - In & Out Curls
03 - Lawn Press L
04 - Cross-Body Curls
05 - Lawn Press R
06 - Walking Push-ups
07 - High Pull Curls
08 - Plank Row Flys L
09 - In & Out Curls
10 - Plank Row Flys R
11 - ISO Squat Clean Press L
12 - Trinity Push-ups
13 - ISO Squat Clean Press R
14 - Tri-Back Flys
15 - Floor Chest Press
16 - Skull Crushers
17 - In & Out Mowers L
18 - Side Tri-Raise L
19 - In & Out Mowers R
20 - Side Tri-Raise R
21 - ISO Hold Curls
22 - Side Lunge Swings L
23 - Accordions
24 - Side Lunge Swings R
25 - Concentration Push-ups
26 - Kneeling Rows
27 - Cross Curl Press
28 - Pike-Tap Reachers L
29 - Tri-Switch Rows
30 - Pike-Tap Reachers R
31 - Floor Chest Press
32 - Skull Crushers
33 - Rev Tabletop Press L
34 - Side Shift Push-ups
35 - Rev Tabletop Press R
36 - In & Out Flys
37 - Twist Curls
38 - Renegade Push-ups

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.

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