Estimated Calories Burned:
336-678

Equipment Needed:
Dumbbells + Wall

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder-Up Goblets
02 - Bullet Lunges
03 - Side Back Lunges L
04 - Heavy DB Swings
05 - Side Back Lunges R
06 - In & Out Carriers
07 - ISO Lift Burpees L
08 - F2B Squat Walks
09 - ISO Lift Burpees R
10 - L2R DB Swings
11 - DB Deadlifts
12 - Elevated Calves
13 - Suitcase Lunges
14 - Liberty Swings L
15 - Slow Bulgarians L
16 - Liberty Swings R
17 - Slow Bulgarians R
18 - S2S Goblet Squats
19 - High Curtsy Squats
20 - 3-Way Lunges L
21 - Dbl Lint Rollers
22 - 3-Way Lunges R
23 - Heavy DB Swings
24 - Tri-Calves Killers
25 - 1-2-3 Squats
26 - ISO Balance D-Lifts L
27 - Lateral Curtsies L
28 - ISO Balance D-Lifts R
29 - Lateral Curtsies R
30 - Booty Builders
31 - D-Lift Squats
32 - S2S Step Swings
33 - Bullet Lunges
34 - Calves Raise Farmers
35 - Heavy Rev Lunges
36 - Elevated Calves
37 - ISO DB Swings
38 - Side V Lunges L
39 - Pick-up Lunges
40 - Side V Lunges R
41 - Heavy Deadlifts
42 - Crossed Calves L
43 - 1-2-3 Squats
44 - Crossed Calves R
45 - Rev Pulse Lunges L
46 - Stacked Squat Hops
47 - Rev Pulse Lunges R
48 - Tri-Calves Killers
49 - Ladder Down Goblets

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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