Estimated Calories Burned:
185-376
Equipment Needed:
Dumbbells & Mat
Level:
Advanced-EXTREME
Workout Breakdown:
Warm-up
01 - Heavy Fly Curl Press
02 - Power Pike-Back Push
03 - Alt Bent Rows
04 - HEAVY Hi-Low Goblet Squats
05 - Typewriter Squat Burpees
06 - HEAVY Deadlift Drops
07 - ISO Press Crunch L
08 - Tri-Bike Holds
09 - ISO Press Crunch R
10 - HEAVY Infinity Curls
11 - S2S Push Climbers
12 - Shoulder Shrug Press
13 - Side Lunge Pick-ups L
14 - Switch Lunge Burpees
15 - Side Lunge Pick-ups R
16 - HEAVY Flutter Kicks
17 - DB Ball Crunch
18 - Behind the Back Pass
19 - Dual Hang Snatch
20 - Inchworm Hop-Overs
21 - HEAVY Kneeling Rows
22 - 180 Squat Pulse Twists
23 - Hi-Low Grabber Taps
24 - Cossack Squats
25 - DB Swing Squat Press
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.
This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.
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.
If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
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