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Estimated Calories Burned:
336-678

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - In & Out Carries
02 - Heavy KB Swings
03 - S2S Stack Squats
04 - Bullet Lunges
05 - ISO Lift Burpees L
06 - Liberty Swings L
07 - ISO Lift Burpees R
08 - Liberty Swings R
09 - DB Deadlifts
10 - Side Back Lunge L
11 - Slow Bulgarians L
12 - Side Back Lunge R
13 - Slow Bulgarians R
14 - Elevated Calve Raises
15 - Booty Builders
16 - D-Lift Squats
17 - S2S Step Swings
18 - F2B Lunges L
19 - Suitcase Lunges
20 - F2B Lunges R
21 - Calves Raise Farmers
22 - Side Lunge Switch
23 - ISO Balance D-Lifts L
24 - DB Curtsy Squats
25 - ISO Balance D-Lifts R
26 - Tri-Calves Killers
27 - Squat Ham Lifts
28 - L2R DB Swings
29 - Dbl Lint Rollers
30 - ISO Leg Burners L
31 - Crossed Calves L
32 - ISO Leg Burners R
33 - Crossed Calves R
34 - 3-Way Lunges L
35 - Heavy DB Swings
36 - 3-Way Lunges R
37 - ISO DB Swings
38 - Stack Hop Squats
39 - Lateral Lunges L
40 - 1-2-3 Squats
41 - Lateral Lunges R
42 - 1-2-3 Squats
43 - DB Curtsy Squats
44 - DB Deadlifts
45 - Rev Pulse Lunges L
46 - S2S Stack Squats
47 - Rev Pulse Lunges R
48 - Elevated Calves
49 - Ladder Goblets

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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