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Estimated Calories Burned:
336-678

Equipment Needed:
Dumbbells + Wall

Level:
Advanced

Workout Breakdown:

Warm-up

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