Estimated Calories Burned:
260-537

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Goblet Squats
02 - Side Back Pulse Lunge L
03 - Hi-Low Squats
04 - Side Back Pulse Lunge R
05 - DB Hip Thrusts
06 - Rainbow Lifts L
07 - Wide DB Hip Thrusts
08 - Rainbow Lifts R
09 - DB Swings
10 - High Curtsy Squats
11 - F2B Heavy Swings
12 - Low Curtsy Squats
13 - Side Drop Hops L
14 - DB Deadlifts
15 - Side Drop Hops R
16 - Half & Half Deadlifts
17 - Booty Builders
18 - Liberty Swings L
19 - 180 Squat Pulse Turns
20 - Liberty Swings R
21 - Calves Raise Squats
22 - Negative Hip Thrusts L
23 - Calves Rase Holds
24 - Negative Hip Thrusts R
25 - ISO DB Swings
26 - Squat Wide Side Lunge L
27 - L2R DB Swings
28 - Squat Wide Side Lunge R
29 - Deadlift Squats
30 - F2B Lunges L
31 - Mechanic Squats
32 - F2B Lunges R
33 - Halo Lunge Hops L
34 - ISO Balance Hams L
35 - Halo Lunge Hops R
36 - ISO Balance Hams R
37 - DB Hip Thrusts
38 - Winding Fire Hydrants L
39 - Dbl Hip Thrust Holds
40 - Winding Fire Hydrants R
41 - U-Squat Lunges
42 - Rev Pulse Lunges L
43 - S2S Goblet Squats
44 - Rev Pulse Lunges R
45 - DB Deadlifts
46 - Side Lunge Squats L
47 - Sumo Deadlifts
48 - Side Lunge Squats R
49 - Calves Killers
50 - Detonation 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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