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Estimated Calories Burned:
295-582

Equipment Needed:
Dumbbells, Resistance Bands, Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Pull-ups
02 - Inverted Rows
03 - Windmill Curls
04 - Resistance Curls
05 - Heavy Lawnmowers L
06 - Heavy Cross Curls
07 - Heavy Lawnmowers R
08 - Hip Thrusts
09 - Jump Pulls
10 - Kneeling Rows
11 - High Pull Curls
12 - Resistance Curls
13 - Alt High Pulls
14 - Elevated Rows
15 - Incline DB Curls
16 - ISO Twist Press
17 - Resistance Rows
18 - Pull-ups
19 - ISO Leg Rows L
20 - DB Curl Flys
21 - ISO Leg Rows R
22 - Twist Curls
23 - Resistance Curls
24 - Bench Row Flys
25 - Hip Thrusts
26 - Resistance Deadlifts
27 - Jump Pulls
28 - In & Out Mowers L
29 - Incline DB Curls
30 - In & Out Mowers R
31 - ISO DB Swings
32 - ISO Kneeling Hammers L
33 - Kneeling Switch Press
34 - ISO Kneeling Hammers R
35 - Resistance Rows
36 - Pull-ups
37 - High Pull Squats L
38 - Tri-Switch Rows
39 - High Pull Squats R
40 - Incline DB Curls
41 - Open Shoulder Press
42 - Inverted Rows
43 - Resistance Curls
44 - Hip Thrusts
45 - Jump Pulls
46 - 12 to 3 Flys
47 - ISO DB Swings
48 - Heavy Deadlifts
49 - MAX Inverted Rows

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.

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.