Estimated Calories Burned:
336-678

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - In & Out Squats
02 - Ladder Lunges L
03 - Mechanic Squats
04 - Ladder Lunges R
05 - Switch Drop Squats
06 - Heavy DB Deadlifts
07 - Side Lunge Pick-ups L
08 - Side Lunge Pick-ups R
09 - DB Glutes Bridge
10 - ISO DB Glutes Bridge L
11 - ISO DB Glutes Bridge R
12 - ISO DB Swings
13 - Booty Builders
14 - ISO Balance Hams L
15 - Bullet Lunges
16 - ISO Balance Hams R
17 - Halo Lunge Hops
18 - High Curtsy Squats
19 - Heavy Deadlifts
20 - Tri-Calves Killers
21 - In & Out Liberty Swings L
22 - U-Shift Squats
23 - In & Out Liberty Swings R
24 - Sumo Deadlifts
25 - Suitcase Lunges
26 - Side Lunge Curtsies L
27 - Slow Bulgarians L
28 - Side Lunge Curtsies R
29 - Slow Bulgarians R
30 - DB Glutes Bridge
31 - Kneeling Hip Thrusts
32 - High Curtsy Squats
33 - 3-Way Lunges L
34 - Half Whole Deadlifts
35 - 3-Way Lunges R
36 - Heavy DB Swings Walks
37 - Tri-Calves Killers
38 - Dbl Curtsy Goblets
39 - Calves Raise Squats
40 - Heavy Side Lunge Pass
41 - DB Glutes Bridges
42 - F2B Lunges L
43 - Side Lunge Knees L
44 - F2B Lunges R
45 - Side Lunge Knees R
46 - 180 Squat Pulse Twists
47 - Heavy DB Deadlifts
48 - Heavy Calves Raises
49 - Stack Hop 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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