Estimated Calories Burned:
250-529

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - 50 Push-ups
02 - 12 to 3 Curls
03 - In & Out Lawn Press L
04 - ISO Mousetraps L
05 - In & Out Lawn Press R
06 - ISO Mousetraps R
07 - DB Chest Press
08 - Skull Crushers
09 - High Pull Curls
10 - T-Crawls
11 - Dbl Swing Press
12 - Inchworm Ladders
13 - Kneeling Twist Press
14 - W-Curls
15 - Fast & Slow Push-ups
16 - Rev Lunge Curls
17 - ISO Row Flys L
18 - Heavy Twist Curls
19 - ISO Row Flys R
20 - Open Curl Press
21 - LVL2 Drills
22 - Incline Chest Press
23 - DB Chest Flys
24 - Triceps Kickbacks
25 - Lawn Mores L
26 - ISO Dive-Bombers
27 - Lawn Mores R
28 - V-Worms
29 - Traffic Directors
30 - Crab Walks
31 - Eccentric Curls
32 - Kneeling Switch Press
33 - Sphinx Push-ups
34 - Concentration Flys
35 - Side to Twist Curls
36 - Squat Clean Press L
37 - Tri-Switch Rows
38 - Squat Clean Press R
39 - Elevated Push-Jacks
40 - ISO DB Chest Press L
41 - ISO DB Chest Press R
42 - Kneeling Rows
43 - Concentration Curls L
44 - Side Tri-Raise L
45 - Concentration Curls R
46 - Side Tri-Raise R
47 - Kneeling Hammer Press
48 - Tri-Back Flys
49 - Row Push Curls

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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