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Estimated Calories Burned:
184-387

Equipment Needed:
Dumbbells + Chair + Wall

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder Squats
02 - S2S Goblet Step-Backs
03 - Elevated Lunges L
04 - Explosive Chair Squats
05 - Elevated Lunges R
06 - Side Back Lunge L
07 - ISO Balance Hams L
08 - Side Back Lunge R
09 - ISO Balance Hams R
10 - Explosive Chair Squats
11 - Elevated Leg Bridges
12 - Liberty Swings L
13 - F2B Low Lunge L
14 - Liberty Swings R
15 - F2B Low Lunge R
16 - Suitcase Squats
17 - Deadlift Squats
18 - Chair Pistols L
19 - Chair Pistols R
20 - Gravity Squats
21 - Calves Killers
22 - Rev Pulse Lunges L
23 - Rev Pulse Lunges R
24 - Elevated Bridges
25 - Wall Sits

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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