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Estimated Calories Burned:
228-496

Equipment Needed:
Dumbbells + Mat

Level:
Beginners

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Farmer Squats
02 - L2R DB Swings
03 - Rev Pulse Lunges
04 - ISO DB Deadlifts
05 - DB Curtsy Squats
06 - Crossed Calves Raises

Circuit 02 (2x):
07 - S2S Shuffle Taps
08 - Side Back Lunge
09 - S2S Step Swings
10 - Suitcase Lunges
11 - DB Deadlifts
12 - Wide Goblet Squats

Circuit 03 (2x):
13 - 3-Way Lunges
14 - S2S Shuffle Hops
15 - Pass-Under Press
16 - Grounded Steps
17 - Fender Taps
18 - Booty Builders

Circuit 04 (2x):
19 - S2S Goblet Squats
20 - Offset Lunges
21 - Deadlift Squats
22 - Tri-Calves Killers
23 - Back Clap Squats
24 - Side Back Knees

Butt:
01 - Rainbow Lifts
02 - Downward Donks
03 - DB Bridges
04 - DB Hip Raise March
05 - Scorpion Lifts
06 - Alt Hydrants
07 - Back Kicks
08 - Diamond Glutes

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.

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.