Equipment Needed: Dumbbells + Yoga Block + Mat
Level: EXTREME
Calories Burned: 840

Workout Breakdown:

Warm-up

01 - In & Out Squat Drops L
02 - Elevated Lunges L
03 - In & Out Squat Drops R
04 - Elevated Lunges R
05 - In & Out Liberty Swings L
06 - ISO Lift Burpees L
07 - In & Out Liberty Swings R
08 - ISO Lift Burpees R
09 - Booty Builders L
10 - ISO DB Hip Thrusts L
11 - Booty Builders R
12 - ISO DB Hip Thrusts R
13 - Side Drop Burpees L
14 - ISO Staggered RDLs L
15 - Side Drop Burpees R
16 - ISO Staggered RDLs R
17 - Elevated Curtsy Squats L
18 - Elevated BW Pulse Lunge L
19 - Elevated Curtsy Squats R
20 - Elevated BW Pulse Lunge R
21 - Side Back Balance Lunges L
22 - ISO Leg Burners L
23 - Side Back Balance Lunges R
24 - ISO Leg Burners R
25 - ISO Balance Hams L
26 - Suitcase Squats L
27 - ISO Balance Hams R
28 - Suitcase Squats R
29 - ISO DB Hip Thrust Kick-Outs L
30 - DB Clamshells L
31 - ISO DB Hip Thrust Kick-Outs R
32 - DB Clamshells R
33 - Halo Lunge Hops L
34 - Quick Elevated Step-Backs L
35 - Halo Lunge Hops R
36 - Quick Elevated Step-Backs R
37 - ISO Sumo RDL Step-Ins L
38 - Squat Wide Side Lunge L
39 - ISO Sumo RDL Step-Ins R
40 - Squat Wide Side Lunge R
41 - Elevated Dead-Stop Lunge L
42 - Sumo Pulse Turns L
43 - Elevated Dead-Stop Lunge R
44 - Sumo Pulse Turns R
45 - Negative DB Hip Thrusts L
46 - Copenhagen Holds L
47 - Negative DB Hip Thrusts R
48 - Copenhagen Holds R
49 - Crossed Calves Raises L
50 - Squat Pulse Lunges L
51 - Crossed Calves Raises R
52 - Squat Pulse Lunges R

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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