Estimated Calories Burned:
354-713

Equipment Needed:
Dumbbells + Mat + Elevation

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - 30 - Goblet Squats
02 - 45 - Hi-Low Goblets
03 - 60 - Goblet Pulse Ladders
04 - 45 - Rev Pulse Lunges L
05 - 45 - Rev Pulse Lunges R
06 - 30 - Quick Hip Thrusts
07 - 45 - Standard Hip Thrusts
08 - 60 - Slow Hip Thrusts
09 - 45 - Clamshells L
10 - 45 - Clamshells R
11 - 30 - Side Lunge Pass
12 - 45 - U-Squat Lunge
13 - 60 - Cossack Squats
14 - 45 - In & Out Liberty Swings L
15 - 45 - In & Out Liberty Swings R
16 - 30 - DB Deadlifts
17 - 45 - Half & Half Deadlifts
18 - 60 - Heavy Sumo Deadlifts
19 - 45 - Side Lunge Pick-ups L
20 - 45 - Side Lunge Pick-ups R
21 - 30 - Carrier Squats
22 - 45 - Carrier Pulse Squats
23 - 60 - Slow Carrier Squats
24 - 45 - Elevated Clamshells L
25 - 45 - Elevated Clamshells R
26 - 30 - Quick Hip Thrusts
27 - 45 - Standard Hip Thrusts
28 - 60 - Slow Hip Thrusts
29 - 45 - HEAVY ISO DB Swings
30 - 45 - HEAVY Booty Builders
31 - 30 - DB Deadlifts
32 - 45 - Grounded DB Deadlifts
33 - 60 - Slow DB Deadlifts
34 - 45 - Rev Pulse Lunge Drives L
35 - 45 - Rev Pulse Lunge Drives R
36 - 30 - Gravity Squats
37 - 45 - DB Gravity Squats
38 - 60 - Detonation Squats
39 - 45 - ISO Balance Hams L
40 - 45 - ISO Balance Hams R
41 - 30 - Hi-Low Swing Squats
42 - 45 - Squat Ham Lifts
43 - 60 - F2B Swing Walks
44 - 45 - F2B Lunges L
45 - 45 - F2B Lunges R
46 - 30 - Quick Hip Thrusts
47 - 45 - Standard Hip Thrusts
48 - 60 - Slow Hip Thrusts
49 - 45 - Mechanic Squats
50 - 45 - HEAVY DB Deadlifts
51 - 60 - 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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