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Estimated Calories Burned:
250-538

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Ladder Squats
02 - ISO DB Swings
03 - Rev Pulse Lunge L
04 - Alt DB Deadlifts
05 - Ladder Squats
06 - ISO DB Swings
07 - Rev Pulse Lunge R
08 - Alt DB Deadlifts
09 - S2S Goblet Squats
10 - Side Back Lunge L
11 - Low Curtsies
12 - Lint Roller Lifts L
13 - S2S Goblet Squats
14 - Side Back Lunge R
15 - Low Curtsies
16 - Lint Roller Lifts R
17 - Offset Squat Lunge L
18 - Steering Wheels
19 - Booty Builders
20 - Tri Calves Killers
21 - Offset Squat Lunge R
22 - Steering Wheels
23 - Booty Builders
24 - Tri Calves Killers
25 - L2R DB Swings
26 - FWD Lunge Twists
27 - Halo Twist Squats
28 - Squat Ham Lifts
29 - L2R DB Swings
30 - FWD Lunge Twists
31 - Halo Twist Squats
32 - Squat Ham Lifts
33 - Rev Lunge Swings
34 - Stack Squat Hops
35 - Crossed Calves Raises L
36 - Side Lunge Deadlifts L
37 - Rev Lunge Swings
38 - Stack Squat Hops
39 - Crossed Calves Raises R
40 - Side Lunge Deadlifts R
41 - ISO Lunge Burners L
42 - Gravedigger Squats
43 - DB Deadlifts
44 - Tri-Calves Killers
45 - ISO Lunge Burners R
46 - Gravedigger Squats
47 - DB Deadlifts
48 - Tri-Calves Killers
49 - Hi-Low 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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