Equipment Needed: Dumbbells + Yoga Block + Mat
Level: Advanced-EXTREME
Calories Burned: 777

Workout Breakdown:

Warm-up

01 - 30 - Carrier Squats
02 - 45 - 180 Pulse Turn Squats
03 - 60 - Heel Elevated Squats
04 - 45 - Side Drop Burpees L
05 - 45 - Side Drop Burpees R
06 - 30 - DB Ham Swings
07 - 45 - Heavy RDLs
08 - 60 - Ladder Pulse RDLs
09 - 45 - Elevated Lunges L
10 - 45 - Elevated Lunges R
11 - 30 - Quick DB Hip Thrusts
12 - 45 - HEAVY Hip Thrusts
13 - 60 - Ladder Hold Hip Thrusts
14 - 45 - Calves Killers
15 - 45 - Bullet Lunges
16 - 30 - Hi-Low Swing Squats
17 - 45 - HEAVY Sumo RDLs
18 - 60 - RDL Step-Backs
19 - 45 - Side Lunge Carry Curtsies L
20 - 45 - Side Lunge Carry Curtsies R
21 - 30 - Suitcase Squat Hops
22 - 45 - Mechanic Squats
23 - 60 - Detonation Squats
24 - 45 - In & Out Liberty Swings L
25 - 45 - In & Out Liberty Swings R
26 - 30 - Side Lunge Switch Drives
27 - 45 - Side Lunge Pass
28 - 60 - A-Shift Lunges
29 - 45 - L2R Sumo Squats
30 - 45 - RDL Pulse Press
31 - 30 - Kneeling Squat
32 - 45 - HEAVY DB Hip Thrusts
33 - 60 - DB Clamshells L/R
34 - 45 - Copenhagen Lifts L
35 - 45 - Copenhagen Lifts R
36 - 30 - BW Elevated Heel Squats
37 - 45 - Elevated Pulse Squats
38 - 60 - Slow Elevated Squats
39 - 45 - ISO Lift Burpees L
40 - 45 - ISO Lift Burpees R
41 - 30 - Quick Calves Raises
42 - 45 - Tri-Calves Raises
43 - 60 - Calves Raise Holds
44 - 45 - ISO Staggered RDLs L
45 - 45 - ISO Staggered RDLs R
46 - 30 - Hi-Low Goblet Squats
47 - 45 - Halo Lunge Hops
48 - 60 - Wide DB Hip Thrusts
49 - 45 - Quick Elevated Step-Backs L
50 - 45 - Quick Elevated Step-Backs R
51 - 60 - Heavy Sumo Pulse 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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