Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 415

Workout Breakdown:

Warm-up

01 - In & Out Dual Hang Press
02 - DB Pike-Drag Push-ups
03 - DB Pull-Overs
04 - Quick Curl Step-Backs
05 - Twist Lunge Snatch L
06 - Hi-Low High Pulls
07 - Twist Lunge Snatch R
08 - 8-Push Low Holds
09 - Chest Fly Pull-Overs
10 - Around the Worlds
11 - Back Fly Curl Press
12 - S2S Pike-Tap Plank Walks
13 - Rev Tabletop Press L
14 - Side Step Curls
15 - Rev Tabletop Press R
16 - Alt DB Pull-Overs
17 - Shoulder Shrug Press
18 - ISO Row Flys L
19 - High Pull Curl Steps
20 - ISO Row Flys R
21 - Push-up Flings
22 - Decline Wing Press
23 - Skull Crushers
24 - Dbl Swing Press
25 - Heavy High Hold Curls
26 - Grounded Inch Ladders
27 - Heavy Kneeling Rows
28 - Laying Lat Pulls
29 - Back TI Raise
30 - 12 to 3 Concentration Flys
31 - Lawnmower Switches
32 - 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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