Equipment Needed: Dumbbells + Yoga Block + Mat
Level: Advanced
Calories Burned: 470

Workout Breakdown:

Warm-up

01 - Power Squat Step Backs
02 - Grounded Booty Builders
03 - Half Whole RDLS
04 - BW Elevated Hip Thrusts L
05 - DB Clamshells L
06 - BW Elevated Hip Thrusts R
07 - DB Clamshells R
08 - Heavy DB Hip Thrusts
09 - L2R Skater Swings
10 - Squat Wide Side Lunge L
11 - BW Side Lunge Swing Kicks L
12 - DB Elevated Lunges L
13 - Dual Hold Sumo RDLs
14 - Squat Wide Side Lunge R
15 - BW Side Lunge Swing Kicks R
16 - DB Elevated Lunges R
17 - Ladder Pulse RDLs
18 - Alt DB Floor Squat Hops
19 - ISO DB Hip Thrusts L
20 - Copenhagen Lifts L
21 - ISO DB Hip Thrusts R
22 - Copenhagen Lifts R
23 - Hi-Low Power Press Squats
24 - Floor Loaded Drivers L
25 - Side Lunge Adductor Swings L
26 - F2B DB Swing Walks
27 - Floor Loaded Drivers R
28 - Side Lunge Adductor Swings R
29 - RDL Step-Backs
30 - Elevated Staggered Squats L
31 - Elevated Staggered Squats R
32 - DB Heel Elevated Pulse 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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