Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
189-408

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Walking Pushups
02 - 45 - Alt. Curls
03 - 45 - Twist Press
04 - 45 - Lawnmowers (L)
05 - 30 - Quick Rows
06 - 45 - Lawnmowers (R)
07 - 45 - ISO Geckos
08 - 45 - Traffic Directors
09 - 45 - Speed Bags
10 - 30 - Full Curls

Circuit 02
01 - 45 - LVL 1 Drills
02 - 45 - Trinity Pushups
03 - 45 - Chest Flys
04 - 45 - Tri-Rises (L)
05 - 30 - Tri-Extensions
06 - 45 - Tri-Rises (R)
07 - 45 - Curly Flys
08 - 45 - Back Flys
09 - 45 - Accordions
10 - 30 - Diamond Pushups

Circuit 03
01 - 45 - In & Out Curls
02 - 45 - ISO Arnolds (L)
03 - 45 - ISO Arnolds (R)
04 - 45 - Cross Body Curls
05 - 30 - Pushups
06 - 45 - Pike-Taps
07 - 45 - Alt. Lunge Press
08 - 45 - Kickback Planks
09 - 45 - Heavy Hitters
10 - 30 - Dive-Bombers

Circuit 04
01 - 45 - Step Curls
02 - 45 - In & Out Flys
03 - 45 - Box Pushups
04 - 45 - Vitruvians
05 - 30 - Down Strikes
06 - 45 - Plank Reachers
07 - 45 - Half & Half Curls
08 - 45 - Hammer Curls
09 - 45 - Fast/Slow Pushups
10 - 30 - Pulse-ups

Cool-Down