Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 482

Workout Breakdown:

Warm-up

01 - Tri-Swing Squats
02 - U-Turn Squats
03 - ISO Hip Thrust Drives L
04 - X-Tap Ab Twists L
05 - Mechanic Squats
06 - Pick-up Sprints
07 - ISO Hip Thrust Drives R
08 - X-Tap Ab Twists R
09 - Toe Tap Swings
10 - Side Drop Burpees L
11 - Ski Swing Press
12 - Side Drop Burpees R
13 - Lying Ab Stabbers
14 - DB Hip Thrust Ladders
15 - DB Oven Stuffers
16 - In & Out Liberty Swings L
17 - Pulse Lunge Twist Drives L
18 - Flutter Kicks
19 - In & Out Liberty Swings R
20 - Pulse Lunge Twist Drives R
21 - High Hold Flutters
22 - V-Thrust Kick-Outs
23 - Fender Benders
24 - ISO Balance Hams L
25 - Side Lunge Passes
26 - ISO Balance Hams R
27 - OH Stacked Squats
28 - Alt Toe Taps
29 - Russian Twists
30 - F2B Hustle Squats
31 - Gravedigger Squats
32 - ISO Lift Burpees

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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