Equipment Needed: Dumbbells, Yoga Block + Mat
Level: Advanced-Extreme
Calories Burned: 412

Workout Breakdown:

Warm-up:
01 - F2B Shoulder Swings
02 - The Windmill
03 - Walk-Outs
04 - Half & Half Push-ups
05 - Patty Cake Wrists

Workout:
01 - Renegade Push-ups
02 - HEAVY DB Floor Chest Press
03 - HEAVY Kneeling Rows
04 - HEAVY DB Pull-Overs
05 - High Pull Curls
06 - Dual Hang Press
07 - ISO Heavy Rows L
08 - ISO Heavy Rows R
09 - Devil Press
10 - Push-up Threaders
11 - LRB Chest Press
12 - DB Chest Flys
13 - HEAVY DB Pull-Overs
14 - ISO Lawn Press L
15 - Around the World Flys
16 - ISO Lawn Press R
17 - Dive-Bombers
18 - Dbl Pour Curls
19 - HEAVY Cross Curl Press L
20 - Staggered Push-ups L
21 - HEAVY Cross Curl Press R
22 - Staggered Push-ups R
23 - HEAVY DB Pull-Overs
24 - HEAVY Kneeling Rows
25 - Kneeling Switch Press
26 - 12 to 3 Concentration Flys
27 - Tri-Switch Rows
28 - 8 Push Low Holds

Finisher - Back Fly Curl Burpees

Cool-Down:
01 - Cat Cow
02 - Side Stretch L/R
03 - Alt Pin the Needle
04 - Modified Sun Flow
05 - Alt Scorpions
06 - Rev Wrist Stretch

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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