Estimated Calories Burned:
292-635

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - HEAVY Man-Makers
02 - Slow Bulgarians L
03 - HEAVY Dbl Curl Stacks
04 - Slow Bulgarians R
05 - Close Squeeze Push-ups
06 - Renegade Rows
07 - Thrusters
08 - HEAVY DB Hip Thrusts
09 - Kneeling Tri Thrusts
10 - Devil Press
11 - HEAVY DB Deadlifts
12 - HEAVY Booty Builders
13 - Carrier Lunges L
14 - DB Shot Put Twists L
15 - MAX DB Push-ups
16 - Carrier Lunges R
17 - DB Shot Put Twists R
18 - DB Pike-Back Push
19 - Alt Snatch Drops
20 - Kneeling W Squeeze Curls
21 - Kneeling Rows
22 - Wide DB Hip Thrusts
23 - HEAVY DB Chest Press
24 - Side Lunge Pass
25 - Sumo Deadlifts
26 - ISO Man-Makers L
27 - Rev Lunge Curls
28 - ISO Man-Makers R
29 - Hi-Low DB Swings
30 - MAX Wide Push-ups
31 - HEAVY Lawn Mores L
32 - Rev Pulse Lunge L
33 - HEAVY 1-2-3 Squats
34 - Heavy Lawn Mores R
35 - Rev Pulse Lunge R
36 - Renegade Push-ups
37 - HEAVY DB Hip Thrusts
38 - HEAVY Twist Curls
39 - Power Squat Press
40 - HEAVY Rows L
41 - Slow Staggered Push L
42 - 180 Sumo Pulse Squats
43 - HEAVY Rows R
44 - Slow Staggered Push R
45 - DB Bridge Press
46 - L2R Curl Hold Squats
47 - Tri-Switch Rows
48 - Pass-Under Squats
49 - ISO Switch Drop Burpees

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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