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Estimated Calories Burned:
204-537

Equipment Needed:
Dumbbells

Level:
EXTREME

Workout Breakdown:

Warm-up

Chest & Power:
01 - 45 - Gecko Sprints
02 - 45 - Pike-Tap Push-ups
03 - 45 - Trinity Push-ups
04 - 45 - Accordions
05 - 30 - Shadow Jabs
06 - 45 - ISO Press
07 - 45 - Full Chest Press
08 - 45 - Half & Half Pushups
09 - 45 - LVL 1 Drills
10 - 30 - Explosive Spiders

Biceps & Shoulders
01 - 45 - Curly Flys
02 - 45 - In & Out Curls
03 - 45 - Side-Step Curls
04 - 45 - Scaffolds
05 - 30 - Alt. Press
06 - 45 - Lunge Waves
07 - 45 - Switch Feet Curls
08 - 45 - ISO Arnold's
09 - 45 - Half & Half Curls
10 - 30 - Full Curls

Back & Triceps:
01 - 45 - In & Out Back Flys
02 - 45 - Lawnmowers (L)
03 - 45 - Lawnmowers (R)
04 - 45 - Click-Clacks
05 - 30 - Jumping Jacks
06 - 45 - Tri-Hold Planks
07 - 45 - Push-Raises
08 - 45 - Side-Tri Raises
09 - 45 - Back Swimmers
10 - 30 - Superman Holds

Total Upper:
01 - 45 - Jack-5 Burpees
02 - 45 - Cross Curl Hops
03 - 45 - Inchworms
04 - 45 - Shuffle Press
05 - 30 - ISO Dive-Bombers
06 - 45 - Squat Curls
07 - 45 - Box Push-ups
08 - 45 - Warrior Push-ups
09 - 45 - F2B Press Sprints
10 - 30 - Pulse-Ups

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.

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