Estimated Calories Burned:
268-554

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Uneven Ladder Push-ups L
02 - In & Out Mowers L
03 - Uneven Ladder Push-ups R
04 - In & Out Mowers R
05 - ISO Hold Curl Press L
06 - Lawn MORES L
07 - ISO Hold Curl Press R
08 - Lawn MORES R
09 - Stacked Foot Geckos L
10 - ISO Chest Press Holds L
11 - Stacked Foot Geckos R
12 - ISO Chest Press Holds R
13 - Kneeling Cross Curl Press L
14 - ISO Row Flys L
15 - Kneeling Cross Curl Press R
16 - ISO Row Flys R
17 - Clockwork Swings L
18 - Trinity Push-ups L
19 - Clockwork Swings R
20 - Trinity Push-ups R
21 - Rev Tabletop Press L
22 - Kneeling Quick Hold Curls L
23 - Rev Tabletop Press R
24 - Kneeling Quick Hold Curls R
25 - Stacked Foot Ladder Push L
26 - HEAVY Slow Mowers L
27 - Stacked Foot Ladder Push R
28 - HEAVY Slow Mowers R
29 - Stutter Crawls L
30 - F2B Overhead Tris L
31 - Stutter Crawls R
32 - F2B Overhead Tris R
33 - ISO Twist Chest Press L
34 - Kneeling Overhead Press L
35 - ISO Twist Chest Press R
36 - Kneeling Overhead Press R
37 - ISO Concentration Flys L
38 - ISO Dive-Bombers L
39 - ISO Concentration Flys R
40 - ISO Dive-Bombers R
41 - High Pull Press Squats L
42 - Rev Lunge Curls L
43 - High Pull Press Squats R
44 - Rev Lunge Curls R
45 - HEAVY Lunge Mowers L
46 - Side Tri Raise L
47 - HEAVY Lunge Mowers R
48 - Side Tri Raise R
49 - Shoulder Shrug Press

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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