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Estimated Calories Burned:
288-571

Equipment Needed:
Dumbbells, Bench, Resistance Bands, Mat, Wall

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - MAX Push-ups
02 - Resistance Rows
03 - Uneven Push-ups L
04 - Resistance Rows
05 - Uneven Push-ups R
06 - Resistance Rows
07 - DB Chest Press
08 - Resistance Chest Flys
09 - Slow Mowers L
10 - ISO Leg Dips L
11 - Slow Mowers R
12 - ISO Leg Dips R
13 - Decline Pike-Backs
14 - Seated Shoulder Press
15 - Seated ISO Twist Press
16 - Handstand Wall Hold
17 - Back Fly Deadlifts
18 - Decline Diamond Push
19 - Incline DB Chest Press
20 - Resistance Chest Flys
21 - Skull Crushers
22 - F2B Resistance Press
23 - In & Out Mowers L
24 - In & Out Mowers R
25 - Sphinx Rockers
26 - Resistance Rows
27 - ISO Chest Press L
28 - ISO Shoulder Press L
29 - ISO Chest Press R
30 - ISO Shoulder Press R
31 - Resistance Chest Flys
32 - Handstand Wall Holds
33 - F2B Resistance Press
34 - 8 Push Low Holds
35 - Resistance Rows
36 - DB Chest Press
37 - Heavy Mowers L
38 - LRB Chest Press
39 - Heavy Mowers R
40 - Side Tri-Raise L
41 - Kneeling Open/Close Press
42 - Side Tri-Raise R
43 - F2B Resistance Press
44 - Handstand Wall Holds
45 - Tri-Switch Rows
46 - Resistance Rows
47 - Seated ISO Twist Press
48 - Shoulder Shrugs
49 - Detonation 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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