Estimated Calories Burned:
273-481

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - 4-2-1 Tempo Squats
02 - Half Whole Pulse Squats
03 - Stack Pulse Squats
04 - Slow Bulgarian Lunges L
05 - Slow Bulgarian Lunges R
06 - Clamshells L
07 - Clamshells R
08 - DB Hip Thrusts
09 - Side Lunge Pick-ups L
10 - Side Lunge Pick-ups R
11 - ISO Balance Hams L
12 - ISO Balance Hams R
13 - HEAVY DB Deadlifts
14 - Calves Killers
15 - Ladder Calves Holds
16 - Squat Wide Side Lunge L
17 - Squat Wide Side Lunge R
18 - HEAVY Booty Builders
19 - Rev Pulse Lunge Drives L
20 - Rev Pulse Lunge Drives R
21 - Mechanic Squats
22 - Side V Lunges L
23 - Side V Lunges R
24 - HEAVY DB Deadlifts
25 - Sumo DB Deadlifts
26 - ISO DB Hip Thrusts L
27 - ISO DB Hip Thrusts R
28 - DB Hip Thrusts
29 - Dbl Swing Walks
30 - Goblet Kick-Out 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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