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Estimated Calories Burned:
275-542

Equipment Needed:
Dumbbells, Wall + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Hi-Low Goblet Squats
02 - Side Back Lunge Pulse L
03 - DB Swings
04 - Side Back Lunge Pulse R
05 - DB Deadlifts
06 - 180 Thigh Killers
07 - Side Shift Step-Backs
08 - Elevated Calves
09 - S2S Stack Squats
10 - Bulgarian Lunges L
11 - Pass-Under Squats
12 - Bulgarian Lunges R
13 - Sumo Deadlifts
14 - In & Out Narrow Squats
15 - Booty Builders
16 - Calves Raise Squats
17 - In & Out Deadlifts
18 - ISO DB Swings
19 - Halo Lunge Hops
20 - Gravity Squats
21 - Lint Rollers L
22 - Bullet Lunges
23 - Lint Rollers R
24 - Calves Killers
25 - 3-Way Lunges L
26 - Ladder Squats
27 - 3-Way Lunges R
28 - Dbl Swing Skips
29 - Stack-up Squats
30 - S2S Lunge Passes
31 - Alt DB Deadlifts
32 - Calves Hold Ladders
33 – Side Lunge Knees L
34 – In & Out Goblets
35 - Side Lunge Knees R
36 - Criss-Cross Squats
37 - ISO DB Deadlifts L
38 – Pulse Squat Ladders
39 - ISO DB Deadlifts R
40 - Elevated DB Calves
41 - Low Wall Sits
42 - Weighted Lift-Outs L
43 - DB Sprinter Lifts L
44 - DB Glute Bridge
45 - Weighted Lift-Outs R
46 - DB Sprinter Lifts R
47 - Wide DB Glute Bridge
48 - Downward Donks
49 - Grounded Thigh Killers

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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