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

Estimated Calories Burned:
376-741

Equipment Needed:
Dumbbells

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Gecko Sprints
02 - Heavy Twist Curls
03 - Lawnmowers
04 - Pyramid Push-ups
05 - Floor Chest Press
06 - Skull Crushers
07 - Alt Curls
08 - Cross-Body Curls
09 - Scramble Jacks
10 - Row to Press
11 - Traffic Directors
12 - Open Arnolds
13 - Jack-5 Burpees
14 - Lawnmowers
15 - Floor Chest Press
16 - Skull Crushers
17 - ISO Lunge Press
18 - Downward Geckos
19 - Lunge Waves
20 - In & Out Curls
21 - In & Out Mowers L
22 - In & Out Mowers R
23 - Walking Push-ups
24 - TYAs
25 - LVL 2 Drills
26 - Alt Arnold's
27 - DB Deadlifts
28 - Tricep Kickbacks
29 - Floor Chest Flys
30 - Skull Crushers
31 - Twist Curls
32 - Cross-Body Curls
33 - Kick-out Push-ups
34 - LVL 3 Curls
35 - Lawn Press L
36 - Lawn Press R
37 - Back-Fist Sprints
38 - ISO Renegades
39 - Plyo Inchworms
40 - Tri-Back Flys
41 - Accordion Push-ups
42 - Chest Press
43 - Dead-Man Burpees
44 - Cross-Body Curls
45 - Half Push-ups
46 - ISO Hold Curls
47 - In & Out Flys
48 - DB Deadlifts
49 - Wide Lawnmowers
50 - Pike-Tap Push
51 - 180 Renegades
52 - Twist Curls
53 - Alt Back Flys
54 - Back Swimmers

Cool-Down