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Estimated Calories Burned:
328-651

Equipment Needed:
Dumbbells, Bench, Resistance Bands, Yoga Blocks

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Elevated Push-ups
02 - In & Out Mowers L
03 - Elevated Push-ups
04 - In & Out Mowers R
05 - Elevated Push-ups
06 - Resistance Rows
07 - Elevated Push-ups
08 - DB Chest Press
09 - Resistance Chest Flys
10 - Seated Shoulder Press
11 - Decline Geckos
12 - Seated ISO Twist Press
13 - Reverse Flys
14 - Resistance Rows
15 - Staggered Push-ups L
16 - F2B Resistance Press
17 - Staggered Push-ups R
18 - Decline Bench Press
19 - Single Arm Press L
20 - Single Arm Press R
21 - Resistance Chest Flys
22 - Lawnmower Press L
23 - Side Tri-Raise L
24 - Lawnmower Press R
25 - Side Tri-Raise R
26 - Resistance Rows
27 - Neutral Grip Press
28 - ISO Leg Dips
29 - DB Chest Flys
30 - ISO Leg Decline Push
31 - Seated Shoulder Press
32 - Seated ISO Twist Press
33 - F2B Resistance Press
34 - 1-2-3 Push-ups
35 - Resistance Rows
36 - Lawn-Mores L
37 - Dive-Bombers
38 - Lawn-Mores R
39 - Kneeling Rows
40 - Incline Chest Press
41 - Resistance Chest Flys
42 - Reverse Flys
43 - Decline Diamonds
44 - Kneeling Switch Press
45 - Resistance Rows
46 - Single Arm Twist Press L
47 - Single Arm Twist Press R
48 - Heavy Shoulder Shrugs
49 - Sphinx Rocker 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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