Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 449

Workout Breakdown:

Warm-up

01 - Non-Stop Push-ups
02 - Piston Curls
03 - ISO Row Flys L
04 - High Hold Curls
05 - ISO Row Flys R
06 - Stutter Crawls
07 - Quick Chest Press
08 - Kneeling Switch Press
09 - DB Pull-Overs
10 - Traffic Flys
11 - DB Assisted Rows L
12 - Pike-Tap Push-ups
13 - DB Assisted Rows R
14 - Hand Release Push-ups
15 - Dbl High Pull Curls
16 - Alt DB Floor Snatch
17 - DB Pike-Back Push
18 - Chest Fly Pull-Overs
19 - ISO Kneeling Rows L
20 - Kneeling Pulse Neg Curls
21 - ISO Kneeling Rows R
22 - DB Swing Press
23 - Quick Half & Half Push
24 - Alt High Pulls
25 - Kneeling Rows
26 - DB Pike Drags
27 - ISO Hold Curls
28 - Lawn Press L
29 - T-Crawls
30 - Lawn Press R
31 - Shoulder Shrugs
32 - Push-Curl Burpees

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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