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Estimated Calories Burned:
264-538

Equipment Needed:
Dumbbells + Wall

Level:
Advanced

Workout Breakdown:

Warm-up

01 - F2B Lunge Squats
02 - Side Back Curtsies L
03 - L2R DB Swings
04 - Side Back Curtsies R
05 - F2B Thigh Blaster Crawls
06 - Low Curtsies
07 - DB Deadlifts
08 - Wall Sits
09 - DB Rev Swing Kicks L
10 - Toe Tap Swings
11 - DB Rev Swing Kicks R
12 - Calves Raise Squats
13 - S2S Goblet Squats
14 - Bulgarian Lunges L
15 - ISO DB Swings
16 - Bulgarian Lunges R
17 - Tri-Calves Killers
18 - ISO Leg Wall Sits
19 - Builder Squat Lunges
20 - ISO Balance Hams L
21 - Swing Kick Tap-Unders L
22 - ISO Balance Hams R
23 - Swing Kick Tap-Unders R
24 - Hi-Low Carrier Squats
25 - F2B Grounded Lunges L
26 - Halo Lunges
27 - F2B Grounded Lunges R
28 - Hi-Low Wall Sits
29 - Liberty Swings L
30 - Booty Builders
31 - Liberty Swings R
32 - Tri-Calves Killers
33 - Stack Pulse Squats
34 - Rev Pulse Lunges L
35 - L2R DB Swings
36 - Rev Pulse Lunges R
37 - 1-2-3 Squats
38 - ISO Leg Wall Sits

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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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

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