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Estimated Calories Burned:
328-652

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Complex 01:
01 - Rev Lunge Curls
02 - Push Press
03 - High Hold Squats
04 - Clap Tap Push-ups
05 - Heavy DB Deadlifts

Complex 02:
01 - Alt Clean Press
02 - In & Out Squats
03 - Dive-Bomber Hops
04 - W-Curls
05 - Back Fly Deadlifts

Complex 03:
01 - Renegade Push-ups
02 - Switch Lunges
03 - Infinity Curls
04 - L2R Squat Twists
05 - Side Lunge Pick-ups

Complex 04:
01 - Open Close Press
02 - Switch Drop Squats
03 - Heavy Switch Rows
04 - Side Shift Hops
05 - Sphinx Rockers

Complex 05:
01 - Side Step Curls
02 - Kneeling Row Hops
03 - Deadlift Press
04 - Heavy Side Lunge Pass
05 - Close Squeeze Push-ups

Complex 06:
01 - Back Fly Curls
02 - Booty Builders
03 - Pull-Over Push-ups
04 - Dbl Swing Press
05 - Reverse Lunges

Complex 07:
01 - ISO Burpee Press
02 - ISO DB Swings
03 - Hi-Low Goblet Squats
04 - Lumberjack Lunges
05 - In & Out Deadlifts

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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