Estimated Calories Burned:
336-678

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Carrier Squat Calves Raise
02 - DB Swing Lunge Kicks L
03 - Rev Pulse Lunges L
04 - Heavy DB Deadlifts
05 - DB Swing Lunge Kicks R
06 - Rev Pulse Lunges R
07 - Swing Squat Press
08 - DB Hip Thrusts
09 - LRB Calves Raises
10 - In & Out Switch Drop Squats L
11 - ISO Lift Burpees L
12 - Sumo Deadlifts
13 - In & Out Switch Drop Squats R
14 - ISO Lift Burpees R
15 - Grounded DB Deadlifts
16 - Curtsy Knee Holds L
17 - Staggered Curtsies Passes
18 - Curtsy Side Knees R
19 - Half Whole Deadlifts
20 - Stack Hop Squats
21 - ISO DB Hip Thrusts L
22 - Kneeling Hip Thrusts
23 - ISO DB Hip Thrusts R
24 - ISO DB Swings
25 - S2S Low Carrier Squats
26 - Side Lunge Knee Holds L
27 - ISO Leg Burner Squats L
28 - ISO Staggered Deadlifts L
29 - Gravity Squats
30 - Side Lunge Knee Holds R
31 - ISO Leg Burner Squats R
32 - ISO Staggered Deadlifts R
33 - Side Lunge Squats
34 - Hi-Low Swing Squats
35 - Wide Knee Hip Thrusts
36 - Hip Thrust Hold Walks
37 - Side Lunge Pass
38 - Bullet Lunges
39 - Mechanic Squats
40 - F2S Power Pass Lunge L
41 - Curtsy Squat Pulses L
42 - F2S Power Pass Lunge R
43 - Curtsy Squat Pulses R
44 - Heavy DB Swing Walks
45 - F2S Pulse Lunges L
46 - Halo Lunge Hops
47 - F2S Pulse Lunges R
48 - Heavy DB Calves Raises
49 - 1-2-3 Fast Slow 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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