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Estimated Calories Burned:
192-398

Equipment Needed:
Dumbbells, Pull-up Bar, Resistance Bands, Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - MAX Push-ups
02 - Infinity Curls
03 - Lawnmower Press L
04 - Lawnmower Press R
05 - Push Thrust Push Curls
06 - Kneeling Rows
07 - Dead-Hang Pull-ups
08 - Resistance Rows
09 - Heavy Cross Curl Press
10 - Pike-Back Push-ups
11 - Decline Chest Press
12 - DB Chest Flys
13 - Kneeling Tri Press
14 - Chin-Ups
15 - Resistance Rows
16 - Dbl In & Out Curls
17 - Clap-Tap Push
18 - ISO Concentration Flys L
19 - Heavy Tri-Switch Rows
20 - ISO Concentration Flys R
21 - Corn Cob Pull-ups
22 - Resistance Rows
23 - Dbl Swing Press
24 - Downward Geckos
25 - ISO Chest Press L
26 - ISO Chest Press R
27 - Kneeling Open Close Press
28 - Switch Grip Pull-ups
29 - Resistance Rows
30 - Man-Makers

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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