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Estimated Calories Burned:
165-348

Equipment Needed:
Dumbbells + Mat

Level:
Beginner-Intermediate

Workout Breakdown:

Warm-up

01 - In & Out Air Squats
02 - S2S Stack Squats
03 - Hydrant Lifts L
04 - Side Lunge Calves L
05 - Halo Squats
06 - Hydrant Lifts R
07 - Side Lunge Calves R
08 - DB Deadlifts
09 - Glutes Bridges
10 - Hi-Low Goblet Squats
11 - Rev Pulse Lunges L
12 - Rainbow Lifts L
13 - Booty Builders
14 - Rev Pulse Lunges R
15 - Rainbow Lifts R
16 - Gravity Steps
17 - Wide Squat Calves
18 - Downward Donks
19 - Squat Wide Side Lunge L
20 - ISO DB Swings
21 - Kneeling Glutes Bridge
22 - Squat Wide Side Lunge R
23 - Lumberjack Lunges
24 - Glutes Bridge
25 - 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.

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