Estimated Calories Burned:
260-537

Equipment Needed:
Dumbbells & Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Back Fly Deadlifts
02 - Slow Bulgarian Lunges L
03 - HEAVY Slow Mowers L
04 - Dbl DB Ham Swings
05 - Slow Bulgarian Lunges R
06 - HEAVY Slow Mowers R
07 - High Pull Squats
08 - Grounded DB Deadlifts
09 - HEAVY DB Hip Thrusts
10 - Clamshells L
11 - WIDE DB Hip Thrusts
12 - Clamshells R
13 - HEAVY Kneeling Rows
14 - Laying Lat Pulls
15 - High Pull Curls
16 - Hi-Low Goblet Squats
17 - ISO Balance Hams L
18 - HEAVY Lawn MORES L
19 - HEAVY Calves Killers
20 - ISO Balance Hams R
21 - HEAVY Lawn MORES R
22 - HEAVY DB Deadlifts
23 - Wide Shoulder Shrugs
24 - HEAVY Sumo Deadlifts
25 - Squat Ham Lifts
26 - Plank Row Flys L
27 - Laying Lat Pulls
28 - Plank Row Flys R
29 - Laying Lat Pulls
30 - Quick Hip Thrusts
31 - Standard Hip Thrusts
32 - Slow Hip Thrusts
33 - Alt High Pulls
34 - Rev Lunge D-Lifts L
35 - In & Out Mowers L
36 - ISO Bent Kick-Backs L
37 - HEAVY Shoulder Shrugs
38 - Rev Lunge D-Lifts R
39 - In & Out Mowers R
40 - ISO Bent Kick-Backs R
41 - Shoulder Raise and Pull
42 - Step-Back Deadlifts
43 - ISO DB Hip Thrusts L
44 - ISO DB Hip Thrusts R
45 - Ladder Hold Hip Thrusts
46 - HEAVY Kneeling Rows
47 - Around the Worlds
48 - F2B HEAVY Swings Walks
49 - HEAVY Ladder Calves Holds
50 - Deadlift Rows

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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