Estimated Calories Burned:
159-328

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - 30 - Quick Push-ups
02 - 45 - Standard Push-ups
03 - 60 - Slow Push-ups
04 - 45 - Lawn Press L
05 - 45 - Lawn Press R
06 - 30 - Quick Curls
07 - 45 - Rev Lunge Curls
08 - 60 - Dbl Eccentric Curls
09 - 45 - Fly Around the World
10 - 45 - Laying Lat Pulls
11 - 30 - Quick Chest Press
12 - 45 - Standard Chest Press
13 - 60 - Slow Chest Press
14 - 45 - DB Floor Dips
15 - 45 - Skull Crushers
16 - 30 - Tri-Switch Rows
17 - 45 - Alt Back Flys
18 - 60 - Bent Fly Forward
19 - 45 - High Pull Curls
20 - 45 - Downward Geckos
21 - 30 - Traffic Directors
22 - 45 - Kneeling Shoulder Press
23 - 60 - Kneeling Switch Press
24 - 45 - Shoulder Shrugs
25 - 45 - Wide Trap Shrugs
26 - 60 - Ladder Push Curls

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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