Estimated Calories Burned:
264-523

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Deadlift Press
02 - F2D Lunges L
03 - Close Grip Push-ups
04 - DB Pull-Overs
05 - F2D Lunges R
06 - Hi-Low Goblet Squats
07 - DB Hip Thrusts
08 - Shin Grabbers
09 - Seated Ext Shoulder Rotations L
10 - Heavy Russian Twists
11 - Seated Ext Shoulder Rotations R
12 - DB Thrusters
13 - Heavy Sumo Deadlifts
14 - DB Hams Swings
15 - Renegade Push-ups
16 - Backseat Tuck Passes
17 - DB Oven Stuffers
18 - Kneeling Snatch Press
19 - F2B Farmer Squats
20 - S2S Step Curls
21 - Heavy Kneeling Rows
22 - DB Hip Thrusts
23 - DB Extended Jackknives
24 - DB Crunch Twists
25 - Swing Squat Press
26 - DB Pike-Back Push
27 - Side Drop Lunges L
28 - DB Curl Press
29 - Side Drop Lunges R
30 - DB Squat Snatch Press
31 - In & Out Switch Drops L
32 - Staggered RDL L
33 - Ladder Push-ups
34 - In & Out Switch Drops R
35 - Staggered RDL R
36 - Back Fly Rows
37 - Sprinter Abs
38 - High Hold Flutter Kicks
39 - Calves Killers
40 - Devil Press Step-Ups

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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