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Estimated Calories Burned:
136-287

Equipment Needed:
Dumbbells

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Inchworm Ladders
02 - Alt Clean Press
03 - Heavy In & Out Mowers L
04 - Heavy In & Out Mowers R
05 - Stack Squat Tris
06 - Kneeling DB Curls
07 - Table-Twist Kick-Taps
08 - Elevated Push-ups
09 - DB Chest Press
10 - Skull Crushers
11 - Strike Down Press L
12 - Alt DB High Pulls
13 - Strike Down Press R
14 - Dbl Curl Stacks
15 - ISO Mousetraps
16 - Back Fly Deadlifts
17 - Dbl Swing Press
18 - Tri-Switch Rows
19 - Stutter Crawls
20 - In & Out Flys
21 - Cross Curl Press
22 - Stack Foot Push
23 - Side Tri-Raise L/R
24 - Shoulder Shrugs
25 - Ladder Push 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.

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.