Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 755

Workout Breakdown:

Warm-up

01 - Alt DB Curls
02 - Stacked Foot Push-ups
03 - Arch Curls
04 - Push-up Flings
05 - TYAs
06 - Kneeling Rows
07 - Back Fly Curl Press
08 - Heavy Kneeling Rows
09 - Pike-Tap Push-ups
10 - DB Floor Press
11 - Pike-Drag Push-ups
12 - Decline Chest Press
13 - High Pull Curls
14 - Renegade Rows
15 - Hi-Low High Pulls
16 - Renegade Push-ups
17 - DB Pull-Overs
18 - Con-Curl Press L
19 - Chest Fly Pull-Overs
20 - Con-Curl Press R
21 - Twist Lunge Snatch L
22 - Lawn-MORES L
23 - Twist Lunge Snatch R
24 - Lawn-MORES R
25 - S2S Crawl Stacks
26 - Dbl Swing Press
27 - Crawl Stack Rows
28 - Shoulder Shrug Press
29 - Tri-Switch Rows
30 - Ladder-Up Push-ups
31 - Lawnmower Switches
32 - Ladder-Down Push-ups
33 - Rev Curl Lunges
34 - Dbl Lawn Press L
35 - W-Curl Lunges
36 - Dbl Lawn Press R
37 - Hot Hands
38 - Skull Crushers
39 - Hand Release Push-ups
40 - DB Floor Dips
41 - 12 to 3 Flys
42 - In & Out Mowers L
43 - 12 to 3 Concentration Flys
44 - In & Out Mowers R
45 - S2S Step Curls
46 - Accordions
47 - ISO Hold Curls
48 - Wheelbarrow Push-ups
49 - Back TI Raise
50 - Side Tri Raise L
51 - Lying Lat Pulls
52 - Side Tri Raise R
53 - DB Chest Press
54 - Kneeling Cross Curl Press L
55 - LRB Chest Press
56 - Kneeling Cross Curl Press R
57 - Alt Front Diagonal Flys
58 - Half & Half Push-ups
59 - Around the World Flys
60 - Detonation Push-ups

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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