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Estimated Calories Burned:
192-398

Equipment Needed:
Dumbbells, Pull-up Bar, Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - MAX Push-ups
02 - Dead-Hang Pull-ups
03 - Lawn Press L
04 - ISO Mousetraps L
05 - Lawn Press R
06 - ISO Mousetraps R
07 - Side Step Curls
08 - Downward Geckos
09 - Decline Chest Press
10 - Chin-ups
11 - Tris-Back Flys
12 - Man-Makers
13 - Rev Table Press L
14 - ISO Concentration Flys L
15 - Rev Table Press R
16 - ISO Concentration Flys R
17 - Detonator Push-ups
18 - Decline Chest Press
19 - DB Chest Flys
20 - Wide Pull-ups
21 - Kneeling Rows
22 - Kneeling Tri-Press
23 - High Pull Curls
24 - In & Out Mowers L
25 - ISO Dive-Bombers
26 - In & Out Mowers R
27 - Infinity Curls
28 - L2R Lunge Swings
29 - Flip Grip Pull-ups
30 - Sphinx Rockers

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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