Estimated Calories Burned:
136-287

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - W Squeeze Curls
02 - Rev Grip Bent Rows
03 - Elevated Split Kick Push
04 - Kneeling Turkish Press L
05 - Kneeling Rows
06 - Kneeling Turkish Press R
07 - Kneeling W Curl Holds
08 - Lunge-Mower Switches
09 - Renegade Rows
10 - DB Chest Press
11 - Chest Press Twists
12 - DB Pull-Overs
13 - Skull Crushers
14 - Lawn Press Ladders L
15 - Heavy Shoulder Shrugs
16 - Lawn Press Ladders R
17 - Bent Back W Raise
18 - Fast Slow Push-ups
19 - Kneeling Switch Press
20 - DB Bridge Press
21 - DB Chest Flys
22 - DB Tate Press
23 - Side Step Curls
24 - Tri-Switch Rows
25 - Shoulder Shrug Press

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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