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Estimated Calories Burned:
155-306

Equipment Needed:
Dumbbells, Wall + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Ladder-Up Goblets
02 - DB Swings
03 - 3-Way Lunges L
04 - DB Deadlifts
05 - 3-Way Lunges R
06 - Side Shift Hops
07 - Liberty Swings L
08 - ISO Lift Burpees L
09 - Elevated Calves
10 - S2S Stack Squats
11 - Liberty Swings R
12 - ISO Lift Burpees R
13 - Sumo Deadlifts
14 - Pass-Under Squats
15 - Side Lunge Knees L
16 - Lumberjack
17 - Side Lunge Knees R
18 - Pick-up Squats
19 - ISO DB Deadlifts L
20 - ISO DB Swings
21 - ISO DB Deadlifts R
22 - Elevated Calves
23 - Ladder Down Goblets
24 - Hi-Low Wall Sits
25 - DB Bridge Hold Ladders

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.

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