Estimated Calories Burned:
354-713

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - In & Out Goblets
02 - Ladder Lunges L
03 - Mechanic Squats
04 - DB Hip Thrusts
05 - In & Out Goblets
06 - Ladder Lunges R
07 - Mechanic Squats
08 - DB Hip Thrusts
09 - DB Swing Squats
10 - Bullet Lunges
11 - Squat Wide Side Lunge L
12 - Sumo DB Deadlifts
13 - DB Swing Squats
14 - Bullet Lunges
15 - Squat Wide Side Lunge R
16 - Sumo DB Deadlifts
17 - Booty Builders
18 - Side Lunge Pick-ups L
19 - Gravity Squats
20 - ISO DB Hip Thrusts L
21 - Booty Builders
22 - Side Lunge Pick-ups R
23 - Gravity Squats
24 - ISO DB Hip Thrusts R
25 - Half Whole Pulse Squats
26 - Alt Curtsy Squats
27 - F2S Power Pass Lunge L
28 - ISO Balanced D-Lifts L
29 - Half Whole Pulse Squats
30 - Alt Curtsy Squats
31 - F2S Power Pass Lunge R
32 - ISO Balanced D-Lifts R
33 - Side Lunge Pass
34 - 1-2-3 Squats
35 - Rev Pulse Lunges
36 - Wide DB Hip Thrusts
37 - Side Lunge Pass
38 - 1-2-3 Squats
39 - Rev Pulse Lunges
40 - Wide DB Hip Thrusts
41 - F2B DB Swing Walks
42 - Hi-Low Goblet Squats
43 - 3-Way Lunges L
44 - Heavy DB Deadlifts
45 - F2B DB Swing Walks
46 - Hi-Low Goblet Squats
47 - 3-Way Lunges R
48 - Heavy DB Deadlifts
49 - 1-2-3 Fast Slow 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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