Estimated Calories Burned:
336-678

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - L2R Goblet Squats
02 - Heavy DB Swings
03 - Squat Wide Side Lunge L
04 - Slow Bulgarians L
05 - ISO Lift Burpees L
06 - Half Whole Deadlifts
07 - Squat Wide Side Lunge R
08 - Slow Bulgarians R
09 - ISO Lift Burpees R
10 - Tri-Calves Raises
11 - Whole Deadlifts
12 - ISO Leg Burners L
13 - Booty Builders
14 - ISO Leg Burners R
15 - DB Hip Thrusts
16 - F2B Swing Walks
17 - Side Lunge Pick-ups L
18 - ISO Balance Hams L
19 - S2S Squat Stacks
20 - Side Lunge Pick-ups R
21 - ISO Balance Hams R
22 - Bullet Lunges
23 - L2R Squat Pulse Twists
24 - Wide DB Hip Thrusts
25 - In & Out Liberty Swings L
26 - U-Shift Squats
27 - In & Out Liberty Swings R
28 - Mechanic Squats
29 - Sumo DB Deadlifts
30 - Hi-Low Curtsy Squats L
31 - Side Lunge Knees L
32 - Crossed Calves Raises L
33 - Hi-Low Curtsy Squats R
34 - Side Lunge Knees R
35 - Crossed Calves Raises R
36 - Dbl Hip Thrust Holds
37 - S2S DB Swing Walks
38 - Switch Drop Squats
39 - Side Lunge Pass
40 - Gravity Squats
41 - Side Back Lunge
42 - Heavy DB Deadlifts
43 - Lumberjack Lunges
44 - F2B Shuffle Squats
45 - Rev Pulse Lunges L
46 - Calves Raise Squats
47 - Rev Pulse Lunges R
48 - Tri-Calves Raises
49 - DB Stack Hop 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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