Estimated Calories Burned:
321-648

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Alt DB Curls
02 - HEAVY Renegade Push
03 - Table Kick-Out Press L
04 - HEAVY Goblet Squats
05 - HEAVY Booty Builders
06 - Half Whole Deadlifts
07 - Russian Twist Drops
08 - ISO Press Tuck Crunch L
09 - DB Carrier Flutters
10 - Kneeling Infinity Curls
11 - HEAVY Kneeling Rows
12 - Table Kick-Out Press R
13 - Detonation Squats
14 - Rev Lunge Pulse
15 - HEAVY DB Hip Thrusts
16 - HEAVY Russian Twists
17 - ISO Press Tuck Crunch R
18 - DB Extend Tuck-Ups
19 - Dbl High Pull Curls
20 - Slow Squeeze Push
21 - DB Bridge Chest Press
22 - Power Press Squats
23 - 180 Pulse Twist Squats
24 - HEAVY Deadlifts
25 - HEAVY Seatbelt Swings L
26 - Vitruvian Lifts
27 - DB Twist Crunch
28 - HEAVY Mowers L
29 - DB Pike-Back Push
30 - HEAVY Con Curl Press L
31 - Mechanic Squats
32 - Side Lunge Pass
33 - HEAVY DB Hip Thrusts
34 - HEAVY Seatbelt Swings R
35 - DB Bike Pass
36 - DB Side V-Crunch L
37 - HEAVY Mowers R
38 - HEAVY Alt DB Chest Press
39 - HEAVY Con Curl Press R
40 - Switch Drop Squats
41 - HEAVY Curtsies
42 - Hi-Low Swing Squats
43 - DB Rainbow Tuck-Overs
44 - Behind the Back Pass
45 - DB Side V-Crunch R
46 - Shoulder Shrug Press
47 - Deadlift Squats
48 - Hi-Heel Taps
49 - Alt Clean Press Lunge

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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