Equipment Needed: Dumbbells + Mat + Yoga Block
Level: Advanced-EXTREME
Calories Burned: 788

Workout Breakdown:

Warm-up

01 - ISO Lift Burpees L
02 - Ladder Lunges L
03 - Lunge Holds L
04 - Half-Whole Deadlifts
05 - ISO Lift Burpees R
06 - Ladder Lunges R
07 - Lunge Holds R
08 - Ninja Hop Squats
09 - DB HEAVY Hip Thrusts
10 - Toe Tap Swings
11 - Squat Wide Side Lunge L
12 - Elevated Lunges L
13 - Elevated Kneeling Squat L
14 - Staggered RDL Pulses L
15 - Squat Wide Side Lunge R
16 - Elevated Lunges R
17 - Elevated Kneeling Squat R
18 - Staggered RDL Pulses R
19 - DB Gravity Squats
20 - U-Squat Lunge Hops
21 - MAX Calves Raises
22 - Elevated Squats
23 - In & Out Liberty Swings L
24 - Mechanic Squats
25 - In & Out Liberty Swings R
26 - BW Gravity Squats
27 - Side Lunge Pass
28 - Side Drop Burpees L
29 - Quick Elevated Step-Backs L
30 - Hi-Low Swing Squats
31 - Side Drop Burpees R
32 - Quick Elevated Step-Backs R
33 - HEAVY DB Deadlifts
34 - HEAVY Wide DB Hip Thrusts
35 - DB Clamshells L
36 - Slow DB Hip Thrusts
37 - DB Clamshells R
38 - F2B Swing Walks
39 - Hi-Low Goblet Squats
40 - Elevated Dead-Stop Lunges L
41 - ISO Leg Drive Burpees L
42 - RDL Step-Backs L
43 - 180 Pulse Turn Squats
44 - Elevated Dead-Stop Lunges R
45 - ISO Leg Drive Burpees R
46 - RDL Step-Backs R
47 - ISO DB Swings
48 - Booty Builders
49 - Halo Lunge Hops
50 - Rev Pulse Lunges
51 - Calves Killers
52 - DB Elevated Pulse Squats

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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