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Estimated Calories Burned:
183-397

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder-8 Push-ups
02 - Curl Press Twists
03 - Rolling Geckos
04 - Quick Row Press
05 - Kickback Push-ups
06 - In & Out Back Flys
07 - Reach-ups
08 - In & Out Curls
09 - Trinity Push-ups
10 - Switch Feet Curls
11 - Tap-N-Clap Push-ups
12 - In & Out Flys
13 - Slow-Fast Push-ups
14 - Lawnmowers (L)
15 - Lawnmowers (R)
16 - Knee Clap Push-ups
17 - Half & Half Curls
18 - Dive-Bombers
19 - F2B Alt. Presses
20 - Walking Push-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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