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Estimated Calories Burned:
322-639

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - ISO DB Swings
02 - Heavy Side Lunge Pass
03 - Renegade Row Curls

04 - Swing Squat Press
05 - Hungry Hippos
06 - 1-2-3 Goblet Lunges

07 - Tri-Switch Rows
08 - Curtsy Squat Hops
09 - T-Crawls

10 - Squat Drop Switches
11 - ISO Hold Curl Press
12 - Balance Ham Rows L/R

13 - Elevated Push Thrusts
14 - Mechanic Squats
15 - High Pull Curls

16 - U-Squat Lunges
17 - Back Fly Dead Press
18 - ISO Side Lunge Knees L/R

19 - Alt DB Curls
20 - 180 Twist Squats
21 - DB Swing Twist Lunge L/R

22 - In & Out Narrow Squats
23 - ISO Row Flys L/R
24 - 3-Way Lunges

25 - Alt Clean Press
26 - L2R DB Deadlifts
27 - F2B Crab Walks

28 - Pass-Under Squats
29 - Infinity Shoulder Curls
30 - Hi-Low Squat Stack Hops

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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