Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 406

Workout Breakdown:

Warm-up

01 - Back Fly Curl Press
02 - 8-Push Low Holds
03 - ISO Kneeling Rows L
04 - DB Pull-Overs
05 - ISO Kneeling Rows R
06 - Side Step Curls
07 - Table Twist Push-ups
08 - Renegade Rows
09 - Back TI Raise
10 - Shoulder Shrug Press
11 - Push-up Flings
12 - Laying Lat Pulls
13 - Decline Wing Press
14 - Dbl High Pull Curls
15 - Lawnmower Switches
16 - DB Pike-Tap Push
17 - Con Curl Press L
18 - DB Floor Dips
19 - Con Curl Press R
20 - Skull Crushers
21 - 12 to 3 Flys
22 - Dbl Pour Curls
23 - Hi-Low High Pulls
24 - Accordions
25 - ISO Pike Holds
26 - Chest Fly Pull-Overs
27 - Kneeling Piston Press
28 - Kneeling Rows
29 - Alt DB Floor Snatch
30 - Around the Worlds
31 - Tri-Switch Rows
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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