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Estimated Calories Burned:
328-651

Equipment Needed:
Dumbbells, Bench, Resistance Bands, Pull-up Bar, Yoga Blocks

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Lawn Press L
02 - Staggered Push-ups L
03 - Lawn Press R
04 - Staggered Push-ups R
05 - DB Chest Press
06 - Resistance Chest Flys
07 - Pull-ups
08 - Heavy Lawnmowers L
09 - Heavy Lawnmowers R
10 - Decline Diamonds
11 - Seated Shoulder Press
12 - F2B Resistance Press
13 - Clap Pull-Over Push
14 - Pull-ups
15 - Incline DB Chest Press
16 - In & Out Back Flys
17 - ISO DB Chest Press L
18 - ISO DB Chest Press R
19 - Resistance Chest Flys
20 - In & Out Mowers L
21 - Side Tri-Raise L
22 - In & Out Mowers R
23 - Side Tri-Raise R
24 - Pull-ups
25 - Elevated Push-ups
26 - F2B Resistance Press
27 - Decline Pike-Back Push
28 - ISO Shoulder Press L
29 - ISO Shoulder Press R
30 - Resistance Chest Flys
31 - Shoulder Shrugs
32 - 1-2-3 Push-ups
33 - In & Out Flys
34 - Pull-ups
35 - ISO Leg Dips L
36 - Alt Chest Press
37 - ISO Leg Dips R
38 - Incline Chest Press
39 - ISO Twist Press
40 - F2B Resistance Press
41 - Lawn Mores L
42 - L2R Push-ups
43 - Lawn Mores R
44 - Pull-ups
45 - Floor Chest Press
46 - Skull Crushers
47 - Kneeling Switch Press
48 - Heavy Shoulder Shrugs
49 - Ladder Push-ups

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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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

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