Estimated Calories Burned:
336-678

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder Squats
02 - ISO DB Swings
03 - Bullet Lunges
04 - ISO Lift Burpees L
05 - Side Back Lunges L
06 - Half Whole Deadlifts
07 - ISO Lift Burpees R
08 - Side Back Lunges R
09 - Heavy DB Swings
10 - Ladder Pulse Squats
11 - Whole Deadlifts
12 - Tri-Calves Killers
13 - Suitcase Lunges
14 - DB Hip Thrusts
15 - Liberty Swings L
16 - Slow Bulgarians L
17 - Liberty Swings R
18 - Slow Bulgarians R
19 - High Curtsy Squats
20 - 3-Way Lunges L
21 - A-Shift Squats
22 - 3-Way Lunges R
23 - Heavy DB Deadlifts
24 - Wide DB Hip Thrusts
25 - Mechanic Squats
26 - ISO Balance D-Lifts L
27 - Lateral Curtsies L
28 - ISO Balance D-Lifts R
29 - Lateral Curtsies R
30 - Booty Builders
31 - D-Lift Squats
32 - S2S Step Swings
33 - 180 Switch Lunges
34 - Calves Raise Squats
35 - U-Squat Lunges
36 - Dbl Hip Thrust Holds
37 - ISO DB Swings
38 - L2R Squat Twists
39 - Rev Pulse Lunges L
40 - In & Out Squats
41 - Rev Pulse Lunges R
42 - Crossed Calves L
43 - Stacked Pulse Squats
44 - Crossed Calves R
45 - Side Lunge D-Lifts L
46 - Squat Ham Lifts
47 - Side Lunge D-Lifts R
48 - Tri-Calves Killers
49 - 1-2-3 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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