Estimated Calories Burned:
125-265

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Alt DB Curls
02 - MAX Push-ups
03 - Lawnmower Press L
04 - Heavy Deadlifts
05 - Lawnmower Press R
06 - W-Curls
07 - Downward Geckos
08 - DB Chest Press
09 - Skull Crushers
10 - Kneeling Hammer Press
11 - In & Out Mowers L
12 - Concentration Flys
13 - In & Out Mowers R
14 - Walking Push-ups
15 - High Pull Curls
16 - Traffic Directors
17 - Plank Row Flys L
18 - Heavy Twist Curls
19 - Plank Row Flys R
20 - Cross Curl Press
21 - Back Fly D-Lifts
22 - T-Crawls
23 - Ladder Curl Push

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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