Estimated Calories Burned:
354-713

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - 30 - Quick Goblet Squats
02 - 45 - Standard Goblet Squats
03 - 60 - Slow Goblet Squats
04 - 45 - Bulgarian Lunges L
05 - 45 - Bulgarian Lunges R
06 - 30 - DB Deadlifts
07 - 45 - HEAVY DB Deadlifts
08 - 60 - Slow Sumo Deadlifts
09 - 45 - Curtsy Pulse Squats L
10 - 45 - Curtsy Pulse Squats R
11 - 30 - Quick DB Hip Thrusts
12 - 45 - Standard DB Hip Thrusts
13 - 60 - Slow DB Hip Thrusts
14 - 45 - ISO Lateral Lunges L
15 - 45 - ISO Lateral Lunges R
16 - 30 - Carrier Squats
17 - 45 - Carrier Pulse Squats
18 - 60 - Slow Carrier Squats
19 - 45 - HEAVY Calves Raises
20 - 45 - Rev Pulse Lunges
21 - 30 - Side Lunge Switch
22 - 45 - Side Lunge Pass
23 - 60 - A-Shift Lunges
24 - 45 - ISO Lift Burpees L
25 - 45 - ISO Lift Burpees R
26 - 30 - Quick DB Hip Thrusts
27 - 45 - Standard DB Hip Thrusts
28 - 60 - Slow DB Hip Thrusts
29 - 45 - ISO DB Swing
30 - 45 - Heavy DB Deadlifts
31 - 30 - Remix Squats
32 - 45 - 180 Sumo Pulse Squats
33 - 60 - HEAVY Booty Builders
34 - 45 - Side Lunge Pick-ups L
35 - 45 - Side Lunge Pick-ups R
36 - 30 - Half-Whole Deadlifts
37 - 45 - Step-Back Deadlifts
38 - 60 - Slow HEAVY Deadlifts
39 - 45 - Side Lunge Knee Holds L
40 - 45 - Side Lunge Knee Holds R
41 - 30 - Hi-Low Swing Squats
42 - 45 - Hi-Low Goblet Squats
43 - 60 - Pulse Stack Squats
44 - 45 - F2B Lunges L
45 - 45 - F2B Lunges R
36 - 30 - Quick DB Hip Thrusts
37 - 45 - Standard DB Hip Thrusts
38 - 60 - Slow DB Hip Thrusts
49 - 45 - HEAVY Rev Pulse Lunges
50 - 45 - HEAVY Calves Raises
51 - 60 - 1-2-3 Fast Slow 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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.