Estimated Calories Burned:
336-678

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - In & Out Goblet Squats
02 - Slow Bulgarian Lunges L
03 - FWD Power Pass Lunge L
04 - S2S Low Carrier Squats
05 - Heavy DB Deadlifts
06 - Slow Bulgarian Lunges R
07 - FWD Power Pass Lunge R
08 - Mechanic Squats
09 - Booty Builders L
10 - Curtsy Knee Holds L
11 - ISO Leg Burners L
12 - DB Hip Thrusts
13 - Tri-Calves Killers
14 - Booty Builders R
15 - Curtsy Knee Holds R
16 - ISO Leg Burners R
17 - Wide DB Hip Thrusts
18 - ISO DB Swings
19 - Sumo Deadlifts
20 - Power Squat Press
21 - Side Lunge Knee Holds L
22 - Gravity Squats
23 - Side Lunge Knee Holds R
24 - Grounded DB Deadlifts
25 - Heavy Calves Raises
26 - Halo Lunge Hops
27 - Goblet Squat Ladders
28 - ISO DB Hip Thrusts L
29 - Kneeling Hip Thrusts
30 - ISO DB Hip Thrusts R
31 - Heavy DB Swing Walks
32 - Squat Wide Side Lunge L
33 - Squat Wide Side Lunge R
34 - Hinge Swing Squats
35 - F2B Lunges L
36 - Stack Squat Pulse
37 - F2B Lunges R
38 - 180 Squat Pulses
39 - Slide Lunge Curls
40 - Half Whole Deadlifts
41 - DB Hip Thrusts
42 - Winding Hydrants L
43 - Winding Hydrants R
44 - Rev Pulse Lunge L
45 - ISO Balance Hams L
46 - Rev Pulse Lunge R
47 - ISO Balance Hams R
48 - Tri-Calves Killers
49 - Squat Swing Press

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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