Estimated Calories Burned:
277-572

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - MAX Push-ups
02 - DB Chest Press
03 - Renegade Rows
04 - DB Pull-Overs
05 - Kneeling Circle Curl Drops
06 - Lawn Press L
07 - ISO Leg Floor Dips L/R
08 - Lawn Press R
09 - Clockwork Push-ups L
10 - Dbl High Pull Curls
11 - Clockwork Push-ups R
12 - Carrier Squat Curl Press
13 - Kneeling Rows
14 - DB Bridge Press
15 - DB Chest Flys
16 - Kneeling ISO Hold Curls
17 - Shoulder Shrug Press
18 - Landmine Rows
19 - Concentration Flys
20 - Renegade Push-ups
21 - Slow Mowers L
22 - Rev Kneeling Turkish Press L
23 - Kneeling Pour Curls
24 - Slow Mowers R
25 - Rev Kneeling Turkish Press R
26 - Infinity Curl Ladders
27 - Dbl DB Pike-Backs
28 - Heavy DB Chest Press
29 - DB Tate Press
30 - Side Step Curls
31 - Around the Worlds
32 - Back Fly Deadlifts
33 - Close Squeeze Push
34 - Quick Chest Press
35 - Side Tri-Raise L
36 - Kneeling W Hold Curls
37 - Side Tri-Raise R
38 - TYAs
39 - Heavy Shoulder Shrugs
40 - Dbl Push Row 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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