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

Estimated Calories Burned:
356-727

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Jack-5 Push
02 - Alt Arnolds
03 - Lawnmowers
04 - Pyramid Push-ups
05 - Floor Chest Press
06 - Skull Crushers
07 - Twist Curls
08 - Traffic Directors
09 - Walking Push-ups
10 - TYAs
11 - Upright Rows
12 - ISO Lunge Press
13 - Downward Geckos
14 - Alt Curls
15 - Cross-Body Curls
16 - ISO Squat Snatch
17 - In & Out Mowers L
18 - In & Out Mowers R
19 - Back Fist March
20 - Stack-Foot Push-ups
21 - Floor Chest Flys
22 - Skull Crushers
23 - Rapid Rows
24 - ISO Renegades
25 - Overhead Press
26 - Traffic Directors
27 - Tri-Back Flys
28 - Twist Curls
29 - Cross-Body Curls
30 - Lawn Press L
31 - Lawn Press R
32 - Shoulder Shrugs
33 - Shoulder Tap Push
34 - In & Out Flys
35 - DB Deadlifts
36 - Tricep Kickbacks
37 - ISO Delt Flys
38 - Accordion Push-ups
39 - Chest Press
40 - Skull Crushers
41 - Curly Flys
42 - ISO Hold Curls
43 - 180 Force Push
44 - Alt Back Flys
45 - Overhead Tris L
46 - Overhead Tris R
47 - Wide Lawnmowers
48 - Pike-Tap Push
49 - Alt Curls
50 - Incline Push-ups
51 - Alt Cross Arnolds
52 - Stacker Thrusts
53 - Triceps Kickbacks
54 - 180 Renegades
55 - Back Swimmers

Cool-Down