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Estimated Calories Burned:
250-529

Equipment Needed:
Dumbbells & Wall

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder-Up Push-ups
02 - Alt Arnold Press
03 - Ladder-Down Push-ups
04 - Alt Arnold Press
05 - Heavy In & Out Mowers L
06 - Dive-Bombers
07 - Heavy In & Out Mowers R
08 - Dive-Bombers
09 - In & Out Curls
10 - Walking Push-ups
11 - In & Out Curls
12 - Walking Push-ups
13 - Kneeling Twist Press
14 - Side Tri-Raise L
15 - Kneeling Twist Press
16 - Side Tri-Raise R
17 - High Pull Curls
18 - Heavy Lawn Press L
19 - High Pull Curls
20 - Heavy Lawn Press R
21 - Fast Slow Push
22 - Shoulder Shrugs
23 - Fast Slow Push
24 - Shoulder Shrugs
25 - Cross Curl Press L
26 - Tri-Back Flys
27 - Cross Curl Press R
28 - Tri-Back Flys
29 - Lawn Mores L
30 - Stacked Foot Push
31 - Lawn Mores R
32 - Stacked Foot Push
33 - ISO Hold Curls
34 - Tri-Switch Rows
35 - ISO Hold Curls
36 - Tri-Switch Rows
37 - Accordion Push-ups
38 - Concentration Flys
39 - Accordion Push-ups
40 - Concentration Flys
41 - Slow Mowers L
42 - Alt Curls
43 - Slow Mowers R
44 - Alt Curls
45 - Tri-Back Flys
46 - Twist Curls
47 - Tri-Back Flys
48 - Twist Curls
49 - WALLLLLKERS

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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