Equipment Needed: Dumbbells, Elevation or Yoga Block, Plates, Wall, Plyo Box, Weighted Vest + Mat
Level: Advanced-Extreme
Calories Burned: 524

Workout Breakdown:

Warm-up:
01 - Knee Circle Squats
02 - Side Back Lunges L
03 - Kang Squat
04 - Side Back Lunges R
05 - The Windmill
06 - F2B Ham Walks

Workout:
01 - Hi-Low-Hi Squat Lunges
02 - Side Lunge Pick-ups L
03 - ISO Balance Hams L
04 - Elevated Pulse Squats
05 - Side Lunge Pick-ups R
06 - ISO Balance Hams R
07 - Elevated Heel Lunges L
08 - Elevated Pulse Squats
09 - Elevated Heel Lunges R
10 - HEAVY RDLs
11 - RDL Step-Backs
12 - Plate Elevated Calves Raises
13 - DB Half Kneeling Squats L
14 - Plate Elevated Calves Raises
15 - DB Half Kneeling Squats R
16 - HEAVY DB Hip Thrusts
17 - ISO DB Hip Thrusts L
18 - ISO DB Hip Thrusts R
19 - Dual Hang Press
20 - Squat Wide Side Lunge L
21 - In & Out Liberty Swings L
22 - RDL Pulse-Ups
23 - Squat Wide Side Lunge R
24 - In & Out Liberty Swings R
25 - Elevated Heel Lunges L
26 - Staggered Elevated Calves
27 - Elevated Heel Lunges R
28 - DB Wall Sits

Finisher - 5 Min F2S Step-Up Circuit

Cool-Down:
01 - Rocking Best Stretch
02 - Malasana Step-Ups
03 - Alt Side Stretch
04 - Walk the Dog
05 - Glutes Stretch L
06 - Glutes Stretch R

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.