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Estimated Calories Burned:
307-604

Equipment Needed:
Dumbbells, Wall + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - S2S Duck Lunge Sprints
02 - S2S Builder Squat Lunges
03 - Heavy DB Swings
04 - Gravity Squats
05 - ISO Lift Burpees L
06 - Liberty Swings L
07 - ISO Lift Burpees R
08 - Liberty Swings R
09 - Stack Squat Hops
10 - ISO DB Deadlifts L
11 - Tri-Calves Killers
12 - ISO DB Deadlifts R
13 - Hop-Over Burpees
14 - L2R A-Lunge Shifts
15 - Pick-up Lunges
16 - Heavy DB Glutes Bridge
17 - F2B Shuffle Hop Squats
18 - Heavy Goblet March
19 - Heavy Sumo Deadlifts
20 - L2R Curl Squat Hops
21 - Side Lunge Curtsies L
22 - In & Out Narrow Squats
23 - Side Lunge Curtsies R
24 - Tri-Calves Killers
25 - Burpee Switch Lunges
26 - In & Out Heavy D-Lifts
27 - Side Shift Hops
28 - Heavy DB Swings
29 - Side Lunge Pick-ups L
30 - Bullet Lunges
31 - Side Lunge Pick-ups R
32 - L2R Squat Twists
33 - ISO Leg Kick-Backs L
34 - Heavy Curtsies
35 - ISO Leg Kick-Backs R
36 - Heavy DB Glutes Bridge
37 - Cowabunga Squats
38 - F2B Squat Walks
39 - Tri-Calves Killers
40 - ISO Leg Wall Sits
41 - DB Glutes Bridge
42 - Rainbow Lifts L
43 - Rev Table Twist Kicks
44 - Rainbow Lifts R
45 - Downward Donks
46 - Fire Hydrants L
47 - DB Glutes Bridge
48 - Fire Hydrants R
49 - Bridge Hold Walk-Outs

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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