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Estimated Calories Burned:
199-412

Equipment Needed:
No Equipment / Wall

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - MAX Push-ups
02 - Side Tri-Raises L
03 - Stack N Row
04 - Side Tri-Raise R
05 - Back TI Raise
06 - Wall-Stand Push-Holds
07 - Sphinx Rockers
08 - Pike-Tap Reachers L
09 - Reverse Snow Angels
10 - Pike-Tap Reachers L
11 - Side Bi-Raise L
12 - 8 Push Low Holds
13 - Side Bi-Raise R
14 - Alt Wall Stands
15 - Trinity Push-ups
16 - Scapular Threaders L
17 - Dive-Bombers
18 - Scapular Threaders R
19 - Back Swimmers
20 - Wall Stand Holds
21 - Downward Geckos
22 - F2B Crab Walks
23 - Side Bi-Raise L
24 - Hungry Hippos
25 - Side Bi-Raise R
26 - Alt Back Flex Planks
27 - Lying Back Press
28 - Ladder Push-ups

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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