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Estimated Calories Burned:
328-651

Equipment Needed:
Dumbbells, Bench, Resistance Bands, Yoga Blocks

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Elevated Push-ups
02 - Resistance Rows
03 - Elevated Push-ups
04 - Resistance Rows
05 - DB Chest Press
06 - Resistance Chest Flys
07 - DB Chest Press
08 - Resistance Chest Flys
09 - Dead-Hang Pull-ups
10 - Decline Diamonds
11 - Dead-Hang Pull-ups
12 - Decline Diamonds
13 - Seated Shoulder Press
14 - Triceps Extensions L
15 - Seated Shoulder Press
16 - Triceps Extensions R
17 - Lawnmower Press L
18 - Sphinx Rocker Push-ups
19 - Lawnmower Press R
20 - Sphinx Rocker Push-ups
21 - Incline Chest Press
22 - F2B Resistance Press
23 - Incline Chest Press
24 - F2B Resistance Press
25 - Fast-Slow Push-ups
26 - Resistance Rows
27 - Fast-Slow Push-ups
28 - Resistance Rows
29 - Seated Shoulder Press
30 - Seated Flys
31 - Seated Shoulder Press
32 - Seated Flys
33 - Dead-Hang Pull-ups
34 - Decline Pike-Backs
35 - Dead-Hang Pull-ups
36 - Decline Pike-Backs
37 - Heavy Lawnmowers L
38 - Kneeling Switch Press
39 - Heavy Lawnmowers R
40 - Kneeling Switch Press
41 - F2B Resistance Press
42 - Resistance Push-Holds
43 - F2B Resistance Press
44 - Resistance Push-Holds
45 - ISO Twist Press
46 - Flip Grip Pull-ups
47 - ISO Twist Press
48 - Flip Grip Pull-ups
49 - 8 Push Low Holds

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.

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