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Estimated Calories Burned:
250-529

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder Push-ups
02 - Lawnmower Press L
03 - Alt DB Curls
04 - Lawnmower Press R
05 - Alt DB Curls
06 - Elevated Push-ups
07 - DB Chest Press
08 - Elevated Push-ups
09 - DB Chest Press
10 - Open Curl Press
11 - Lawn Flys L
12 - Open Curl Press
13 - Lawn Flys R
14 - Stacked Foot Push-ups
15 - Side Tri-Raise L
16 - Stacked Foot Push-ups
17 - Side Tri-Raise R
18 - Alt DB Curls
19 - Lawn Mores L
20 - Alt DB Curls
21 - Lawn Mores R
22 - Dive-Bombers
23 - In & Out Flys
24 - Dive-Bombers
25 - In & Out Flys
26 - Accordions
27 - DB Chest Press
28 - Accordions
29 - DB Chest Press
30 - Squat Snatch Press L
31 - Rev Lunge Swings
32 - Squat Snatch Press R
33 - Rev Lunge Swings
34 - In & Out Mowers L
35 - High Pull Curls
36 - In & Out Mowers R
37 - High Pull Curls
38 - Pike-Tap Push-ups
39 - Twist Curl Press
40 - Pike-Tap Push-ups
41 - Twist Curl Press
42 - ISO Hold Curls
43 - Slow Mowers L
44 - ISO Hold Curls
45 - Slow Mowers R
46 - Twist Curls
47 - Tri-Back Flys
48 - Shoulder Shrugs
49 - Ladder Down 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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