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Estimated Calories Burned:
219-452

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder Push-ups
02 - High Pull Curls
03 - Ladder Push-ups
04 - High Pull Curls
05 - Lawnmower Press L
06 - Tri-Back Flys
07 - Lawnmower Press R
08 - Tri-Back Flys
09 - Walking Push-ups
10 - In & Out Curls
11 - Walking Push-ups
12 - In & Out Curls
13 - Side Tri-Raise L
14 - Kneeling Twist Press
15 - Side Tri-Raise R
16 - Kneeling Twist Press
17 - Lawn Mores L
18 - Dive-Bombers
19 - Lawn Mores R
20 - Dive-Bombers
21 - 12 to 3 Curls
22 - Tri-Switch Rows
23 - 12 to 3 Curls
24 - Tri-Switch Rows
25 - Trinity Push-ups
26 - Cross Curl Press
27 - Trinity Push-ups
28 - Cross Curl Press
29 - In & Out Mowers L
30 - Pike-Tap Push-ups
31 - In & Out Mowers R
32 - Pike-Tap Push-ups
33 - Curly Flys
34 - Kneeling Switch Press
35 - Curly Flys
36 - Kneeling Switch Press
37 - Alt DB Curls
38 - 8 Push-Low Holds

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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