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Estimated Calories Burned:
114-306

Equipment Needed:
Mat + Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ballistic Stretch
02 - Arm Circles
03 - Side Bends
04 - Arm Stretch (L)
05 - Arm Stretch (R)
06 - Stacker Push-ups
07 - Press-Tris
08 - Tri Raises
09 - Slow/Fast Push-ups
10 - ISO Elbows
11 - Side Tris (L)
12 - Side Tris (R)
13 - Supermans
14 - Swimmers
15 - Swimmer Push-ups
16 - Dive-Bombers
17 - ISO Press (L)
18 - Chest Flys
19 - ISO Press (R)
20 - S2S Push-ups
21 - Tri Kick-backs (L)
22 - Tri Kick-backs (R)
23 - Alt. Reach-ups
24 - Click-Clacks
25 - Twist Press
26 - Punch-Ups
27 - Diamond Push-ups
28 - Half & Half Push-ups
29 - Slow-Mo Push-ups
30 - Pulse-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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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.