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Estimated Calories Burned:
232-486

Equipment Needed:
Dumbbells, Pull-up Bar, Dip Bars

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Gecko Sprints
02 - Traffic Directors
03 - In & Out Curls
04 - Cross-Body Curls
05 - Wall Curls
06 - Walking Push-ups
07 - In & Out Pull-ups
08 - Inverted Rows
09 - Switch Back Flys
10 - Jack-5 Burpees
11 - F2B Tris (L)
12 - F2B Tris (R)
13 - Push-Raises
14 - Wide Pull-ups
15 - Lawnmowers
16 - Alt Curls
17 - Squat Twist Press
18 - ISO Arnolds
19 - Shuffle Press
20 - ISO Dive-Bombers
21 - F2B Pull-ups
22 - Inchworms
23 - Tri-Back Flys
24 - Alt Back Flys
25 - 12 to 3 Curls
26 - Plank Kickbacks
27 - ISO Hold Curls
28 - Flip Grip Pull-ups
29 - Lunge Waves
30 - LVL 2 Drills
31 - Curly Flys
32 - Half & Half Pushups
33 - Inverted Rows
34 - Switch Feet Curls
35 - Clap-N-Pull

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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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.