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Estimated Calories Burned:
264-538

Equipment Needed:
Dumbbells + Wall

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder Squats
02 - 3-Way Lunges L
03 - Hi-Low Goblet Squats
04 - 3-Way Lunges R
05 - ISO Leg Kick-Backs L
06 - Elevated Calves Raises
07 - ISO Leg Kick-Backs R
08 - S2S Goblet Squats
09 - Heavy DB Deadlifts
10 - ISO Sprinter Lunges L
11 - Low Curtsies
12 - ISO Sprinter Lunges R
13 - L2R DB Swings
14 - DB Side Lunge Plank Thrusts L
15 - Elevated Calves Raises
16 - DB Side Lunge Plank Thrusts R
17 - S2S Wall Faced Squats
18 - In & Out Liberty Swings L
19 - Booty Builders
20 - In & Out Liberty Swings R
21 - Goblet Pulses
22 - Heavy DB Deadlifts
23 - F2B Thigh Blaster Crawls
24 - Leaning Goblet Lunge L
25 - ISO DB Swings
26 - Leaning Goblet Lunge R
27 - Elevated Calves Raises
28 - In & Out Carrier Squats
29 - Pass-Under Press
30 - F2B Squat Walks
31 - Rev Pulse Lunges L
32 - High Curtsies
33 - Rev Pulse Lunges R
34 - F2B Peddle Squats
35 - Side Lunge Squats
36 - Heavy DB Deadlifts
37 - Elevated Calves Raises
38 - Stack 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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