Estimated Calories Burned:
199-397

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Hi-Low Goblet Squats (35lbs/15.9kg)
02 - Side Lunge Pick-ups L (35lbs/15.9kg)
03 - Curtsy Pulse Lunge L (2x 35lbs/15.9kg)
04 - DB Hip Thrusts (85lbs/38.6kg)
05 - Hi-Low Goblet Squats (35lbs/15.9kg)
06 - Side Lunge Pick-ups R (35lbs/15.9kg)
07 - Curtsy Pulse Lunge R (2x 35lbs/15.9kg)
08 - DB Hip Thrusts (85lbs/38.6kg)
09 - In & Out Switch Drops L (35lbs/15.9kg)
10 - Slow Bulgarian Lunges L (2x 35lbs/15.9kg)
11 - Side Lunge Curtsies L (2x 25lbs/11.3kg)
12 - DB Hip Thrusts (85lbs/38.6kg)
13 - In & Out Switch Drops R (35lbs/15.9kg)
14 - Slow Bulgarian Lunges R (2x 35lbs/15.9kg)
15 - Side Lunge Curtsies R (2x 25lbs/11.3kg)
16 - DB Hip Thrusts (85lbs/38.6kg)
17 - Sumo Drop Hop Squats (2x 25lbs/11.3kg)
18 - Side Lunge Pass (35lbs/15.9kg)
19 - ISO Leg Burners L (35lbs/15.9kg)
20 - DB Hip Thrusts (85lbs/38.6kg)
21 - Sumo Drop Hop Squats (2x 25lbs/11.3kg)
22 - Side Lunge Pass (35lbs/15.9kg)
23 - ISO Leg Burners R (35lbs/15.9kg)
24 - DB Hip Thrusts (85lbs/38.6kg)
25 - F2B Farmer Walk Squats (2x 50lbs/22.7kg)

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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