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Estimated Calories Burned:
389-769

Equipment Needed:
Dumbbells, Sandbag, Resistance Band, Mat, Wall

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - In & Out Carriers
02 - Ladder Lunges L
03 - Mechanic Squats
04 - Ladder Lunges R
05 - Ladder Pulse Squat Hops
06 - Resistance Deadlifts
07 - Curtsy Squat Carriers
08 - Side Lunge Pick-ups L
09 - Booty Builders
10 - Side Lunge Pick-ups R
11 - DB Glutes Bridge
12 - Elevated Calves Raises
13 - Heavy Deadlifts
14 - DB Swing Kick Lunges L
15 - Sumo Deadlifts
16 - S2S Carrier Squats
17 - DB Swing Kick Lunges R
18 - Switch Drop Squats
19 - Side Lunge Carriers
20 - Wide DB Glutes Bridge
21 - Elevated Calves Raises
22 - Suitcase Squats
23 - In & Out Liberty Swings L
24 - U-Shift Squats
25 - In & Out Liberty Swings R
26 - ISO Leg Glutes Bridge L
27 - Resistance Deadlifts
28 - Heavy Side Lunge Pass
29 - S2S Carrier Stack Squats
30 - ISO Leg Glutes Bridge R
31 - Kneeling Glutes Lifts
32 - Elevated Calves Raises
33 - ISO Balance Hams L
34 - Bullet Lunges
35 - ISO Balance Hams R
36 - Resistance Deadlifts
37 - Halo Lunge Hops
38 - Heavy DB Swing Walks
39 - Calves Raise Squats
40 - DB Glutes Bridges
41 - F2B Carrier Lunges L
42 - Side Lunge Knees L
43 - F2B Carrier Lunges R
44 - Side Lunge Knees R
45 - Elevated Calves Raises
46 - Carrier Squats Lunges
47 - Heavy DB Deadlifts
48 - Resistance Deadlifts
49 - Stack Hop 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.

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