Estimated Calories Burned:
299-596

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Ladder Up Goblet Squats (35lbs/15.9kg)
02 - Bulgarian Lunges L (2x 35lbs/15.9kg)
03 - S2S Cossack Squats (50lbs/22.7kg)
04 - Bulgarian Lunges R (2x 35lbs/15.9kg)
05 - Light Squat Hops (2x 15lbs/6.8kg)
06 - HEAVY DB Hip Thrusts (85lbs/38.6kg)
07 - Side Lunge Pick-ups L (35lbs/15.9kg)
08 - Sumo Curtsy Squats (2x 30lbs/13.6kg)
09 - Side Lunge Pick-ups R (35lbs/15.9kg)
10 - Booty Builders (50lbs/22.7kg)
11 - Detonation Squats (50lbs/22.7kg)
12 - Hip Thrust Openers (85lbs/38.6kg)
13 - Side Lunge Pass (35lbs/15.9kg)
14 - F2B Stutter Squat Walks (35lbs/15.9kg)
15 - F2B Curtsy Squats L (2x 35lbs/15.9kg)
16 - Side Lunge Knee Holds L (2x 25lbs/11.3kg)
17 - ISO Leg Burners L (35lbs/15.9kg)
18 - ISO DB Hip Thrust L (50lbs/22.7kg)
19 - HEAVY ISO DB Swings (35lbs/15.9kg)
20 - F2B Curtsy Squats R (2x 35lbs/15.9kg)
21 - Side Lunge Knee Holds R (2x 25lbs/11.3kg)
22 - ISO Leg Burners R (35lbs/15.9kg)
23 - ISO DB Hip Thrust R (50lbs/22.7kg)
24 - F2B DB Swing Walks (35lbs/15.9kg)
25 - Squat Ham Lifts (35lbs/15.9kg)
26 - Squat Wide Side Lunge L (35lbs/15.9kg)
27 - Slow Bulgarian Lunges L (2x 35lbs/15.9kg)
28 - Stack Squats (50lbs/22.7kg)
29 - Squat Wide Side Lunge R (35lbs/15.9kg)
30 - Slow Bulgarian Lunges R (2x 35lbs/15.9kg)
31 - Kneeling Hip Thrusts (50lbs/22.7kg)
32 - DB Hip Thrust Ladder Holds (50lbs/22.7kg)
33 - Suitcase Squat Lunges (2x 35lbs/15.9kg)
34 - Sumo Squats (50lbs/22.7kg)
35 - Rev Pulse Lunges L (2x 35lbs/15.9kg)
36 - 180 Squat Pulse Twists (2x 25lbs/11.3kg)
37 - Rev Pulse Lunges R (2x 35lbs/15.9kg)
38 - F2B Half Squat Farmer Walks (2x 50lbs/22.7kg)
39 - HEAVY DB Hip Thrusts (85lbs/38.6kg)
40 - Ladder Down Goblet Squats (35lbs/15.9kg)

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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