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Estimated Calories Burned:
165-348

Equipment Needed:
Dumbbells + Mat

Level:
Beginner-Intermediate

Workout Breakdown:

Warm-up

01 - Hi-Low Squats
02 - Scorpion Lifts L/R
03 - Training Wheels
04 - 3-Way Lunge L
05 - DB Glutes Bridge
06 - In & Out Taps
07 - 3-Way Lunge R
08 - Rainbow Lifts L/R
09 - Little Dippers
10 - DB Deadlifts
11 - Downward Donks
12 - Side Hip Dips L
13 - In & Out Squats
14 - Fire Hydrants L/R
15 - Half Toe Taps
16 - S2S Lunge Passes
17 - Wide DB Glues Bridge
18 - Side Hip Dips R
19 - Rev Lunges
20 - Donkey Kicks L/R
21 - Genie Crunches
22 - Lint Rollers
23 - Kneeling Glutes Bridge
24 - Behind the Back Taps
25 - Ladder 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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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