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Estimated Calories Burned:
326-659

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Mechanic Squats
02 - Heavy DB Swings
03 - S2S Stack Squats
04 - Side Lunge Pick-ups L
05 - ISO Lift Burpees L
06 - Mechanic Squats
07 - Heavy DB Swings
08 - S2S Stack Squats
09 - Side Lunge Pick-ups R
10 - ISO Lift Burpees R
11 - Liberty Swings L
12 - Gravity Squats
13 - Bullet Lunges
14 - DB Glutes Bridges
15 - Heavy DB Deadlifts
16 - Liberty Swings R
17 - Gravity Squats
18 - Bullet Lunges
19 - DB Glutes Bridges
20 - Heavy DB Deadlifts
21 - In & Out Narrow Squats
22 - Slow Bulgarians L
23 - A-Shift Lunges L
24 - ISO Balance Hams L
25 - Wide DB Glutes Bridges
26 - In & Out Narrow Squats
27 - Slow Bulgarians R
28 - A-Shift Lunges R
29 - ISO Balance Hams R
30 - Wide DB Glutes Bridges
31 - L2R Halo Lunges
32 - L2R Squat Twists
33 - In & Out Deadlifts
34 - Stack Hop Squats
35 - Hi-Low Wall Sits
36 - L2R Halo Lunges
37 - L2R Squat Twists
38 - In & Out Deadlifts
39 - Stack Hop Squats
40 - Hi-Low Wall Sits

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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