Estimated Calories Burned:
354-713

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - 30 - Quick Front Squats
02 - 45 - Standard Front Squats
03 - 60 - Slow Front Squats
04 - 45 - Rev Lunge Curtsies L
05 - 45 - Rev Lunge Curtsies R
06 - 30 - DB Deadlifts
07 - 45 - HEAVY Half Whole Deadlifts
08 - 60 - Sumo Deadlifts
09 - 45 - ISO Lift Burpees L
10 - 45 - ISO Lift Burpees R
11 - 30 - Quick DB Hip Thrusts
12 - 45 - Standard DB Hip Thrusts
13 - 60 - Hip Thrust Openers
14 - 45 - In & Out Switch Drop Squats L
15 - 45 - In & Out Switch Drop Squats R
16 - 30 - Quick Calves Raise
17 - 45 - Tri Calves Killers
18 - 60 - Ladder Hold Calves
19 - 45 - Side Lunge Pick-ups L
20 - 45 - Side Lunge Pick-ups R
21 - 30 - Medium Wide Sumo Squats
22 - 45 - Standard Wide Sumo Squats
23 - 60 - HEAVY Wide Sumo Squats
24 - 45 - In & Out Liberty Swings L
25 - 45 - In & Out Liberty Swings R
26 - 30 - Tri Switch Lunge
27 - 45 - Rev Pulse Lunge
28 - 60 - Bullet Lunges
29 - 45 - ISO Balance Hams L
30 - 45 - ISO Balance Hams R
31 - 30 - DB Hip Thrusts
32 - 45 - HEAVY DB Hip Thrusts
33 - 60 - Ladder Hold Hip Thrusts
34 - 45 - ISO DB Swings
35 - 45 - Grounded Deadlifts
36 - 30 - Gravity Squats
37 - 45 - DB Gravity Squats
38 - 60 - Detonation Squats
39 - 45 - Squat Wide Side Lunge L
40 - 45 - Squat Wide Side Lunge R
41 - 30 - DB Ham Swings
42 - 45 - Hi-Low Swing Squats
43 - 60 - Mechanic Squats
44 - 45 - Staggered DB Deadlifts L
45 - 45 - Staggered DB Deadlifts R
46 - 30 - Side Lunge Switch
47 - 45 - Side Lunge Pass
48 - 60 - A-Shift Lunges
49 - 45 - F2B DB Swing Walks
50 - 45 - HEAVY Calves Raises
51 - 60 - HEAVY Ladder Goblets

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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