Equipment Needed: Dumbbells + Yoga Block + Mat
Level: Advanced
Calories Burned: 811

Workout Breakdown:

Warm-up

01 - Dbl Curl Pours
02 - DB Row Flys
03 - Devil Press
04 - Hi-Low-Hi Squat Hops
05 - Side Lunge Pass
06 - Elevated Squats
07 - Pulse Press Crunch
08 - Extended Jackknives
09 - Compass Swings
10 - Staggered Push-ups L
11 - Side Step Curls
12 - Renegade Rows
13 - DB Squat Cleans
14 - Front Elevated Lunges L
15 - Front Elevated Lunges R
16 - High Hold Flutters
17 - Hollow Halo Holds
18 - Sprinter Abs
19 - Staggered Push-ups R
20 - HEAVY Kneeling Rows
21 - HEAVY DB Chest Press
22 - Bullet Lunges
23 - Ladder Pulse RDLs
24 - HEAVY DB Hip Thrusts
25 - Side V-Tap Crunch L
26 - Russian Twist Pulses
27 - Side V-Tap Crunch R
28 - High Pull Curls
29 - Kneeling Row Hops
30 - Close Squeeze Push-ups
31 - ISO Lateral Lunges L
32 - U-Squat Lunge Hops
33 - Half Whole Deadlifts
34 - Side Hip Dips L
35 - Xs & Os
36 - Side Hip Dips R
37 - Dual Hang Snatch
38 - Dive-Bomber Hops
38 - DB Pull-Overs
40 - ISO Lateral Lunges R
41 - Detonation Squats
42 - Heavy DB Hip Thrusts
43 - Shin Huggers
44 - Power Press Crunch
45 - DB Oven Stuffers
46 - Ladder Push Thrusts
47 - Shoulder Shrug Press
48 - Elevated Squats
49 - Booty Builders
50 - Bicycle Passes
51 - HEAVY Russian Twists
52 - DB Burpees

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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