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Estimated Calories Burned:
196-473

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Pick-up Lunges
02 - S2S Goblet Squats
03 - Tornado Squats
04 - Curtsy Crosses
05 - Booty Builders
06 - Curtsy Kicks
07 - Shuffle Squats
08 - Twerk Twists
09 - L2R Squat Jabs
10 - Plyo Skaters
11 - Calf Hop Squats
12 - Typewriters
13 - ISO Squat Lunges
14 - ISO Tap Sprints
15 - Dbl Squat Kicks
16 - Bullet Swings
17 - Runner's Lunges
18 - Gravity Jacks
19 - Rev. Pulse Lunges
20 - Cowabunga Squats
21 - Rainbow Booty (L)
22 - Rainbow Booty (R)
23 - Donward Donks
24 - Shaky Bridge
25 - Twist Kick Thrusts (L)
26 - Twist Kick Thrusts (R)
27 - Scorpion Lifts (L)
28 - Scorpion Lifts (R)
29 - High Bridges
30 - Back Kicks
31 - DB Bridges
32 - Donk Jacks
33 - Side Winders (L)
34 - Side Winders (R)
35 - Limbo Walks

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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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

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