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Estimated Calories Burned:
307-604

Equipment Needed:
Dumbbells, Wall + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - S2S Builder Squat D-Lifts
02 - Heavy DB Swings
03 - Slow Bulgarian L
04 - Pass-Under Squats
05 - Slow Bulgarians R
06 - Stack Hop Squats
07 - Elevated Calves
08 - ISO Lift Burpees L
09 - ISO Balance Hams L
10 - Heavy Curtsies
11 - ISO Lift Burpees R
12 - ISO Balance Hams R
13 - Side Pick-up Lunges L
14 - S2S A-Lunge Shifts
15 - Side Pick-up Lunges R
16 - Sumo Deadlifts
17 - Side Shift Hops
18 - Low Shift Curls
19 - Elevated Calves
20 - Pick-up Lunges
21 - Trinity Squat Lunges L
22 - Lint Rollers L
23 - Trinity Squat Lunges R
24 - Lint Rollers R
25 - Curtsy Carriers
26 - DB Swing Skips
27 - Side Lunge Knees L
28 - Calves Raise Squats
29 - Side Lunge Knees R
30 - Elevated Calves
31 - Suitcase Squats
32 - In & Out Hams
33 - 3-Way Lunges L
34 - ISO DB Swings
35 - 3-Way Lunges R
36 - S2S Goblet Squats
37 - Rev Pulse Lunges L
38 - Gravity Squats
39 - Rev Pulse Lunges R
40 - Hi-Low Wall Sits
41 - DB Glutes Bridge
42 - Side Clam Lifts L
43 - DB Glutes Bridge Holds
44 - Side Clam Lifts R
45 - ISO DB Glutes L
46 - Downward Donks
47 - ISO DB Glutes R
48 - Prone Glutes Squeeze
49 - Rev Table Twist Kicks L/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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