Estimated Calories Burned:
279-576

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - 30 - Quick Push-ups
02 - 45 - Standard Push-ups
03 - 60 - Slow Push-ups
04 - 45 - Lawn Press L
05 - 45 - Lawn Press R
06 - 30 - Quick Curls
07 - 45 - Rev Lunge Curls
08 - 60 - Dbl Eccentric Curls
09 - 45 - Fly Around the World
10 - 45 - Laying Lat Pulls
11 - 30 - Quick Chest Press
12 - 45 - Standard Chest Press
13 - 60 - Slow Chest Press
14 - 45 - DB Floor Dips
15 - 45 - Skull Crushers
16 - 30 - Tri-Switch Rows
17 - 45 - Alt Back Flys
18 - 60 - Bent Fly Forward
19 - 45 - High Pull Curls
20 - 45 - Downward Geckos
21 - 30 - Traffic Directors
22 - 45 - Kneeling Shoulder Press
23 - 60 - Kneeling Switch Press
24 - 45 - Shoulder Shrugs
25 - 45 - Wide Trap Shrugs
26 - 30 - Quick Elevated Push
27 - 45 - DB Pike-Back Push
28 - 60 - Close Squeeze Push-ups
29 - 45 - Lawn MORES L
30 - 45 - Lawn MORES R
31 - 30 - Alt DB Curls
32 - 45 - ISO Hold Curls
33 - 60 - Alt Twist Curls
34 - 45 - Side Tri Raises L
35 - 45 - Side Tri Raises R
36 - 30 - Dbl Swing Press
37 - 45 - Shoulder Shrug Press
38 - 60 - Slow DB Piston Press
39 - 45 - In & Out Mowers L
40 - 45 - In & Out Mowers R
41 - 30 - Heavy Chest Press
42 - 45 - Alt Chest Press
43 - 60 - Chest Flys
44 - 45 - Side Step Curls
45 - 45 - Inchworm Ladders
46 - 30 - Landmine Rows
47 - 45 - Back Fly Press
48 - 60 - Back TI Raise
49 - 45 - Cross-Curl Press
50 - 45 - Lawnmower Switches
51 - 60 - Ladder Push Curls

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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