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Estimated Calories Burned:
288-571

Equipment Needed:
Dumbbells, Pull-up Bar, Dip Bars, Resistance Bands, Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Resistance Rows
02 - Pull-Ups
03 - In & Out ISO Hold Curls
04 - Resistance Curls
05 - Lawn Press L
06 - Lawn Press R
07 - Heavy DB Deadlifts
08 - Inverted Rows
09 - Rev Lunge Curls
10 - In & Out Resistance Curls
11 - Resistance Deadlifts
12 - DB Glutes Bridge
13 - Kneeling Glutes Bridge
14 - Dbl Row Holds
15 - Resistance Rows
16 - Pull-Ups
17 - Sumo Deadlifts
18 - Back Fly Curls
19 - Resistance Curl Burns
20 - 12 to 3 Flys
21 - ISO Leg Rows
22 - Shoulder Shrug Press
23 - ISO Balance Hams L
24 - 12 to 3 Curls
25 - ISO Balance Hams R
26 - In & Out Resistance Curls
27 - DB Glutes Bridge
28 - Resistance Rows
29 - Kneeling Open Close Press
30 - Pull-Ups
31 - Resistance Deadlifts
32 - High Pull Curls
33 - In & Out Row Flys L
34 - Resistance Curls
35 - In & Out Row Flys R
36 - Half Whole Deadlifts
37 - 1-2-3 Rows
38 - High Pull Squats L
39 - TYAS
40 - High Pull Squats R
41 - Side Step Curls
42 - Kneeling Rows
43 - Resistance Rows
44 - Pull-Ups
45 - In & Out Deadlifts
46 - DB Glutes Bridge
47 - Kneeling Glutes Bridge
48 - Inverted Rows
49 - LRB Resistance 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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