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Estimated Calories Burned:
323-639

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Pulse Ladder-Up Squats
02 - Heavy DB Swings
03 - S2S Stack Squats
04 - ISO Lift Burpees L
05 - Tri-Calves Killers
06 - ISO Lift Burpees R
07 - Heavy Side Lunge Pass
08 - DB Deadlifts
09 - Trinity Squat Lunges L
10 - Slow Bulgarians L
11 - DB Glutes Bridges
12 - Sumo Deadlifts
13 - Trinity Squat Lunges R
14 - Slow Bulgarians R
15 - Wide DB Glutes Bridges
16 - In & Out Deadlifts
17 - Suitcase Squats
18 - Hi-Low DB Swings
19 - Side Back Lunge L
20 - Calves Raise Squats
21 - Side Back Lunge R
22 - Side Shift Hops
23 - ISO Leg Bridges R
24 - Downward Donks
25 - ISO Leg Bridges R
26 - Tri-Calves Killers
27 - Liberty Swings L
28 - Bullet Lunges
29 - Liberty Swings R
30 - Thigh Killer Hops
31 - L2R A-Lunge Shifts
32 - Slow Sumo Deadlifts
33 - L2R Squat Twists
34 - Side Lunge Knees L
35 - ISO DB Swings
36 - Side Lunge Knees R
37 - In & Out Glutes Bridges
38 - Rev Pulse Lunges L
39 - Stack Squat Hops
40 - Rev Pulse Lungs R
41 - Tri-Calves Killers
42 - High Curtsy Squats
43 - ISO Tap Sprints
44 - Low Curtsy Squats
45 - Lumberjack Lunges
46 - Balance Hams L
47 - Pass-Under Squats
48 - Balance Hams R
49 - Pulse Ladder-Down 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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