Estimated Calories Burned:
299-596

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - In & Out Switch Drops L (35lbs/15.9kg)
02 - Slow Bulgarian Lunges L (2x 35lbs/15.9kg)
03 - Side Lunge Pick-ups L (35lbs/15.9kg)
04 - HEAVY DB Deadlifts (2x 50lbs/22.7kg)
05 - In & Out Switch Drops R (35lbs/15.9kg)
06 - Slow Bulgarians R (2x 35lbs/15.9kg)
07 - Side Lunge Pick-ups R (35lbs/15.9kg)
08 - HEAVY Sumo Deadlifts (2x 50lbs/22.7kg)
09 - Hi-Low Swing Squats (30lbs/13.6kg)
10 - HEAVY DB Hip Thrust (85lbs/38.6kg)
11 - Mechanic Squats (2x 30lbs/13.6kg)
12 - Switch Lunge Drivers L (2x 35lbs/15.9kg)
13 - L2R Halo Lunge Hops (30lbs/13.6kg)
14 - Switch Lunge Drivers R (2x 35lbs/15.9kg)
15 - HEAVY MAX Calves (2x 50lbs/22.7kg)
16 - Low Curtsy Squats (50lbs/22.7kg)
17 - Side Lunge Knee Holds L (2x 25lbs/11.3kg)
18 - High Curtsy Squats (2x 35lbs/15.9kg)
19 - Side Lunge Knee Holds R (2x 25lbs/11.3kg)
20 - Half-Whole Deadlifts (2x 35lbs/15.9kg)
21 - ISO Lift Burpees L (35lbs/15.9kg)
22 - HEAVY Booty Builders (50lbs/22.7kg)
23 - ISO Lift Burpees R (35lbs/15.9kg)
24 - HEAVY DB Hip Thrusts (85lbs/38.6kg)
25 - HEAVY ISO DB Swings (35lbs/15.9kg)
26 - Rev Pulse Lunges L (2x 35lbs/15.9kg)
27 - Goblet Pulse Stacks (50lbs/22.7kg)
28 - Rev Pulse Lunges R (2x 35lbs/15.9kg)
29 - Side Lunge Pass (35lbs/15.9kg)
30 - HEAVY A-Shift Lunge (50lbs/22.7kg)
31 - Grounded Deadlifts (2x 35lbs/15.9kg)
32 - In & Out Liberty Swings L (30lbs/13.6kg)
33 - HEAVY Sumo Calves Squats (50lbs/22.7kg)
34 - In & Out Liberty Swings R (30lbs/13.6kg)
35 - Suitcase Squats (2x 25lbs/11.3kg)
36 - Side to Rev Lunges L (50lbs/22.7kg)
37 - U-Squat Step-Backs (35lbs/15.9kg)
38 - Side to Rev Lunges R (50lbs/22.7kg)
39 - HEAVY Calves Killers (2x 50lbs/22.7kg)
40 - MAX Goblet Squats (50lbs/22.7kg)

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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