Estimated Calories Burned:
354-713

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - In & Out Switch Drops L
02 - Ladder Lunges L
03 - In & Out Switch Drops R
04 - Ladder Lunges R
05 - In & Out Swing Lunges L
06 - ISO Leg Burners L
07 - In & Out Swing Lunges R
08 - ISO Leg Burners R
09 - Side Lunge Pick-ups L
10 - DB Hip Thrusts L
11 - Side Lunge Pick-ups R
12 - DB Hip Thrusts R
13 - Side Clam Lifts L
14 - Downward Donks L
15 - Side Clam Lifts R
16 - Downward Donks R
17 - In & Out Squats L
18 - Dbl ISO D-Lifts L
19 - In & Out Squats R
20 - Dbl ISO D-Lifts R
21 - Rev Pulse Lunge L
22 - Tri-Calves Killers
23 - Rev Pulse Lunge R
24 - Tri-Calves Killers
25 - 3-Way Lunges L
26 - Grounded Curtsies L
27 - 3-Way Lunges R
28 - Grounded Curtsies R
29 - DB Hip Thrusts L
30 - Gravity Squats
31 - DB Hip Thrusts R
32 - Gravity Squats
33 - Squat Wide Side Lunge L
34 - Power Pass Lunges L
35 - Squat Wide Side Lunge R
36 - Power Pass Lunges R
37 - High Curtsy Squats L
38 - Heavy DB Swing Walks L
39 - High Curtsy Squats R
40 - Heavy DB Swing Walks R
41 - F2S Pulse Lunges L
42 - Rainbow Lifts L
43 - F2S Pulse Lunges R
44 - Rainbow Lifts R
45 - Booty Builders L
46 - Step-Back Deadlifts L
47 - Booty Builders R
48 - Step-Back Deadlifts R
49 - Stack 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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