Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 400

Workout Breakdown:

Warm-up

01 - Hi-Low Goblet Squats
02 - U-Squat Lunges
03 - Half Whole Staggered RDLs L
04 - Squat Wide Side Lunge L
05 - ISO Grounded Lunges L
06 - DB Ham Swings
07 - Half Whole Staggered RDLs R
08 - Squat Wide Side Lunge R
09 - ISO Grounded Lunges R
10 - Elevated Squats
11 - Sumo Pulse Squats
12 - Heavy DB Hip Thrusts
13 - DB Clamshells L
14 - HEAVY DB Hip Thrusts
15 - DB Clamshells R
16 - Ladder Pulse RDLs
17 - Slow Bulgarians L
18 - S2S Lunge Passes
19 - Slow Bulgarians R
20 - ISO Balance Hams L
21 - Elevated Squats
22 - ISO Balance Hams R
23 - Elevated Squats
24 - Bullet Lunges
25 - L2R Sumo Pulse 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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