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Estimated Calories Burned:
250-538

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate - Advanced

Workout Breakdown:

Warm-up

01 - Hi-Low Squats
02 - DB Swings
03 - Builder Squats
04 - S2S Step Swings
05 - Bulgarian Lunges L
06 - Goblet Squats
07 - Bulgarian Lunges R
08 - Goblet Squat Pulse
09 - Side Back Lunge
10 - DB Deadlifts
11 - Side Back Lunge Hops
12 - Alt DB Deadlifts
13 - Liberty Swings L
14 - Suitcase Squats Lunges
15 - Liberty Swings R
16 - Squat Lunge Hops
17 - ISO Balance D-Lifts L
18 - DB Curtsy Squats
19 - ISO Balance D-Lifts R
20 - Low Curtsy Squats
21 - Rev Pulse Lunges L
22 - Lateral Lunges
23 - Rev Pulse Lunges R
24 - Steering Wheel Curls
25 - ISO DB Swings
26 - Squat Calves Raises
27 - L2R DB Swings
28 - Goblet Squat Hops
29 - Crossed Calves Raises
30 - Deadlift Squats
31 - Crossed Calves Raises
32 - Deadlift Squat Lunge
33 - Squat Ham Lift
34 - Side V Lunges L
35 - 1-2-3 Squats
36 - Side V Lunges R
37 - Squat Lunges
38 - Elevated Calves
39 - Curtsy Squats
40 - DB Elevated Calves
41 - ISO DB Squats L
42 - F2B Lunges L
43 - ISO DB Squats R
44 - F2B Lunges R
45 - Slow DB Deadlifts
46 - Tri-Calves Killers
47 - Slow DB Deadlifts
48 - Tri-Calves Killers
49 - ISO Leg Burners

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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