Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 431

Workout Breakdown:

Warm-up

01 - Switch Drop Squat Jacks
02 - DB Squat Step-Overs
03 - ISO Booty Builders L
04 - Staggered RDLs L
05 - Rainbow Butt Lifts L
06 - ISO Hip Thrust Drives L
07 - ISO Booty Builders R
08 - Staggered RDLs R
09 - Rainbow Butt Lifts R
10 - ISO Hip Thrust Drives R
11 - Hi-Low-High Squat Hops
12 - RDL Step-Backs
13 - Side Lunge Pulse Drives L
14 - 180 Sumo Pulse Turns
15 - Side Lunge Pulse Drives R
16 - DB Hip Thrusts
17 - DB Clamshells L
18 - DB Hip Thrust Pulses
19 - DB Clamshells R
20 - Toe Tap Swings
21 - Con Curtsy Squats L
22 - 180 Hi-Low Goblet Squats
23 - Con Curtsy Squats R
24 - Half Whole Deadlifts
25 - Ladder Hip Thrusts
26 - Lying ABD Raises L
27 - Ladder Hip Thrusts
28 - Lying ABD Raises R
29 - DB Ham Swings
30 - U-Squat Lunge
31 - Alt RDL Crosses
32 - 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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