Estimated Calories Burned:
250-529

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Alt DB Curls
02 - Stacked Foot Geckos L
03 - Around the Worlds
04 - Tri-Switch Rows
05 - Stacked Foot Geckos R
06 - DB Chest Press
07 - DB Pull-Overs
08 - DB Kick-Backs
09 - In & Out Mowers L
10 - Infinity Curls
11 - In & Out Mowers R
12 - V-Worms
13 - Alt Clean Press
14 - Side Step Curls
15 - ISO Row Flys L
16 - ISO Row Flys R
17 - Clap Pull-Over Push-ups
18 - Kneeling W Curls
19 - Kneeling Arnold Press
20 - ISO DB Chest Press L
21 - ISO DB Chest Press R
22 - Skull Crushers
23 - Shoulder Shrug Press
24 - Landmine Rows
25 - Trinity Push-ups L
26 - Side Threaders L
27 - Dbl Cross Curls
28 - Trinity Push-ups R
29 - Side Threaders R
30 - Kneeling Rows
31 - Concertation Curl L
32 - Plank Row Flys L
33 - Kneeling Switch Press
34 - Concertation Curl R
35 - Plank Row Flys R
36 - DB Chest Press
37 - DB Chest Flys
38 - Skull Crushers
39 - ISO DB Swings
40 - Lawn Press L
41 - Accordions
42 - Lawn Press R
43 - Stutter Crawls
44 - In & Out Flys
45 - Slow Mowers L
46 - Twist Curls
47 - Slow Mowers R
48 - Shoulder Shrugs
49 - High Pull Curls

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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