Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 372

Workout Breakdown:

Warm-up

01 - 30 - Non-Stop Push-ups
02 - 45 - DB Chest Press
03 - 60 - Chest Fly Pull-Overs
04 - 45 - ISO Kneeling Rows L
05 - 45 - ISO Kneeling Rows R
06 - 30 - W-Curls
07 - 45 - Pulse Negative Curls
08 - 60 - Heavy Twist Curls
09 - 45 - Half & Half Push-ups
10 - 45 - T-Crawls
11 - 30 - Dbl Swing Press
12 - 45 - Shoulder Shrug Press
13 - 60 - Kneeling Switch Press
14 - 45 - Dbl Curl Rev Lunge
15 - 45 - Back Fly Deadlifts
16 - 30 - Pike-Tap Push-ups
17 - 45 - Close Squeeze Push-ups
18 - 60 - High Hold Chest Press
19 - 45 - Skull Crushers
20 - 45 - DB Pull-Overs
21 - 30 - TYAs
22 - 45 - Heavy Kneeling Rows
23 - 60 - Back TI Raise
24 - 45 - Alt High Pulls
25 - 45 - Around the Worlds
26 - 60 - Dbl Push Curl Burpees

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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