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Estimated Calories Burned:
323-639

Equipment Needed:
Dumbbells, Wall + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Goblet Squat March
02 - S2S Step Swings
03 - 3-Way Lunges L
04 - In & Out Narrow Squats
05 - 3-Way Lunges R
06 - L2R Thigh Killer Squats
07 - Kickstand D-Lifts L
08 - U-Shift Squats
09 - Kickstand D-Lifts R
10 - ISO Lift Burpees L
11 - Squat Ham Lifts
12 - ISO Lift Burpees R
13 - Elevated Calves
14 - Ladder Squats
15 - Suitcase Squats
16 - ISO Balance Hams L
17 - Heavy DB Swings
18 - ISO Balance Hams R
19 - Side Lunge Knees L
20 - S2S Lateral Steps
21 - Side Lunge Knees R
22 - Stack Hop Squats
23 - Lumberjack Lunges
24 - Trinity Squat Lunges L
25 - ISO DB Swings
26 - Trinity Squat Lunges R
27 - Elevated Calves
28 - In & Out Hams
29 - Blast-off Squats
30 - F2B Goblet Walks
31 - Heavy Lunge Passes
32 - Rev Lunge Knees L
33 - F2B Peddle Squats
34 - Rev Lunge Knees R
35 - Sumo D-Lifts
36 - Hi-Low Goblet Squats
37 - Side Lunge Switch
38 - Slow Bulgarians L
39 - Calves Raise Squats
40 - Slow Bulgarians R
41 - Lint Rollers L
42 - Booty Builders
43 - Lint Rollers R
44 - Elevated Calves
45 - Curtsy Carriers
46 - Rev Pulse Lunges
47 - F2B Heavy Swing Walks
48 - Tri-Calves Killers
49 - Low 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.

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