Estimated Calories Burned:
299-596

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Dbl DB Ham Swings
02 - Grounded Deadlifts
03 - Side Lunge Deadlifts L
04 - HEAVY Calves Raises
05 - Dbl DB Ham Swings
06 - Grounded Deadlifts
07 - Side Lunge Deadlifts R
08 - HEAVY Calves Raises
09 - In & Out Switch Drop Squats L
10 - Hi-Low Ski Swings
11 - Heavy Sumo Deadlifts
12 - ISO DB Hip Thrusts L
13 - In & Out Switch Drop Squats R
14 - Hi-Low Ski Swings
15 - Heavy Sumo Deadlifts
16 - ISO DB Hip Thrusts R
17 - Step-Back Squat Hops
18 - Cossack Squats
19 - ISO Balance Hams L
20 - Ladder Hold Calves
21 - Step-Back Squat Hops
22 - Cossack Squats
23 - ISO Balance Hams R
24 - Ladder Hold Calves
25 - Mechanic Squats
26 - Half Whole Deadlifts
27 - Heavy ISO DB Swings
28 - Quick Hip Thrusts
29 - Mechanic Squats
30 - Half Whole Deadlifts
31 - Heavy ISO DB Swings
32 - Slow Hip Thrusts
33 - HEAVY Calves Killers
34 - Front/Diagonal Lunges L
35 - F2B Heavy Swing Walks
36 - Squat Ham Lifts
37 - HEAVY Calves Killers
38 - Front/Diagonal Lunges R
39 - F2B Heavy Swings Walks
40 - Squat Ham Lifts

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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