Equipment Needed: Dumbbells + Mat + Elevation/Yoga Block
Level: Advanced-Extreme
Calories Burned:

Workout Breakdown:

Warm-up

01 - Mechanic Squats
02 - Devil Press Step-Ups
03 - Side Lunge Pick-ups L
04 - DB Assisted Rows L
05 - Side Lunge Pick-ups R
06 - DB Assisted Rows R
07 - DB Pike-Back Push-ups
08 - Elevated Squats
09 - Alt FWD Lunges
10 - Elevate Pulse Squats
11 - HEAVY DB Hip Thrusts
12 - DB Extended Jackknives
13 - Half Kneeling Cross Cleans L
14 - HEAVY Kneeling Rows
15 - Half Kneeling Cross Cleans R
16 - Renegade Push-ups
17 - Alt DB Floor Snatch
18 - Elevated Rev Pulse Lunge L
19 - Elevated Rev Pulse Lunge R
20 - HEAVY High Pull Curls
21 - Gorilla Rows
22 - Heavy Chest Press
23 - DB Pull-Overs
24 - DB Hollow Tucks
25 - Seated Russian Twists
26 - In & Out Liberty Swings L
27 - ISO Kneeling Squats L
28 - In & Out Liberty Swings R
29 - ISO Kneeling Squats R
30 - Shoulder Shrug Press
31 - HEAVY Deadlifts
32 - Push Curl 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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