Equipment Needed: No Equipment + Mat
Level: Advanced-Extreme
Calories Burned: 537

Workout Breakdown:

Warm-up:
01 - Standing Knee Circles
02 - Jumping Jacks
03 - U-Squat Lunges
04 - OH Rev Lunges
05 - Kang Squat
06 - The Windmill

Workout:
01 - 180 Hi-Low Goblet Squats
02 - ISO Balance Hams L
03 - ISO Lift Burpees L
04 - Side Lunge Pick-ups L
05 - Elevated Heel Squats
06 - ISO Balance Hams R
07 - ISO Lift Burpees R
08 - Side Lunge Pick-ups R
09 - Elevated Heel Pulse Squats
10 - Plate Elevated Calves Raises
11 - HEAVY RDLs
12 - DB Half Kneeling Squats L
13 - HEAVY DB Hip Thrusts
14 - DB Half Kneeling Squats R
15 - HEAVY DB Hip Thrusts
16 - HEAVY DB Ham Swings
17 - Booty Builders L
18 - Side Drop Burpees L
19 - Booty Builders R
20 - Side Drop Burpees R
21 - RDL Pulse Press
22 - Plate Elevated Calves Raises
23 - U-Squat Lunges
24 - HEAVY Sumo Squats
25 - Side Lunge Curtsies L
26 - RDL Pulse-Ups
27 - Side Lunge Curtsies R
28 - DB Wall Sits

Finisher - 5 Min Sandbag Add Swing Squats

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.

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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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