Equipment Needed: Dumbbells + Butt Bands + Mat
Level: Intermediate
Calories Burned: 197

Workout Breakdown:

Warm-up

01 - Shin Huggers
02 - DB Hip Thrusts
03 - Backseat Passes
04 - Banded DB Hip Thrusts
05 - Knee to Heel Tap Crunch
06 - Side V-Tap Crunch L
07 - Banded Hydrant Lifts L
08 - Side Straight Leg Lifts L
09 - Side V-Tap Crunch R
10 - Banded Hydrant Lifts R
11 - Side Straight Leg Lifts R
12 - Banded Abductor Squeeze
13 - ISO DB Dead Bugs L
14 - DB Hip Thrust Pulse
15 - ISO DB Dead Bugs R
16 - BW Extended Tucks
17 - Banded Glutes Lifts L
18 - Banded Glutes Lifts R
19 - Downward Donks
20 - ISO X Taps L
21 - Russian Twist Drops
22 - ISO X Taps R
23 - S2B Side Glutes Lifts L
24 - Crossed Knee Hip Thrusts L
25 - DB Oven Stuffers
26 - S2B Side Glutes Lifts R
27 - Crossed Knee Hip Thrusts R
28 - Hollow Halo Holds
29 - Alt Plank Glutes Lifts
30 - High Hold Flutter Kicks

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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