Equipment Needed: Dumbbells + Yoga Block + Mat
Level: Advanced
Calories Burned: 732

Workout Breakdown:

Warm-up

01 - 30 - Switch Drop Squats
02 - 45 - Booty Builders
03 - 60 - Devil Press Step-Ups
04 - 45 - Side Step Curls
05 - 45 - Lunge-Mower Switches
06 - 30 - Pike-Tap Push
07 - 45 - U-Squat Lunges
08 - 60 - Elevated Heel Squats
09 - 45 - Elevated Dead-Stop Lunges L
10 - 45 - Elevated Dead-Stop Lunges R
11 - 30 - ISO DB Swings
12 - 45 - Half Whole Deadlifts
13 - 60 - HEAVY DB Hip Thrusts
14 - 45 - Staggered Push-ups L
15 - 45 - Staggered Push-ups R
16 - 30 - Back Fly Curls
17 - 45 - HEAVY DB Chest Press
18 - 60 - DB Pull-Overs
19 - 45 - High Pull Curls
20 - 45 - Halo Squats
21 - 30 - Elevated Pulse Squats
22 - 45 - Mechanic Squat Press
23 - 60 - DB Oven Stuffers
24 - 45 - In & Out Liberty Swings L
25 - 45 - In & Out Liberty Swings R
26 - 30 - RDL High Pulls
27 - 45 - 180 Sumo Pulse Turns
28 - 60 - Close Squeeze Push-ups
29 - 45 - Quick Elevated Step-Backs L
30 - 45 - Quick Elevated Step-Backs R
31 - 30 - Side Lunge Pass
32 - 45 - DB Swing Squat Press
33 - 60 - HEAVY Kneeling Rows
34 - 45 - DB Clamshells L
35 - 45 - DB Clamshells R
36 - 30 - DB Ham Swing
37 - 45 - DB Pike-Back Push
38 - 60 - Close Grip Chest Press
39 - 45 - Around the Worlds
40 - 45 - Rev Lunge Curls
41 - 30 - Ski Swing Press
42 - 45 - Dbl Curl Hold Stacks
43 - 60 - RDL Pulse Press
44 - 45 - Elevated Lunge Drivers L
45 - 45 - Elevated Lunge Drivers R
46 - 30 - TYAs
47 - 45 - Alt DB Floor Snatch
48 - 60 - Sprinter Abs
49 - 45 - Lawn MORES L
50 - 45 - Lawn MORES R
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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