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Estimated Calories Burned:
275-542

Equipment Needed:
Dumbbells, Wall + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Ladder-Up Goblets
02 - DB Swings
03 - 3-Way Lunges L
04 - DB Deadlifts
05 - 3-Way Lunges R
06 - Side Shift Hops
07 - Liberty Swings L
08 - ISO Lift Burpees L
09 - Elevated Calves
10 - S2S Stack Squats
11 - Liberty Swings R
12 - ISO Lift Burpees R
13 - Sumo Deadlifts
14 - Pass-Under Squats
15 - Slow Bulgarians L
16 - Suitcase Lunges
17 - Slow Bulgarians R
18 - In & Out Deadlifts
19 - Halo Lunge Hops
20 - Booty Builders
21 - High Curtsy Squats
22 - Lint Rollers L
23 - In & Out Narrow Squats
24 - Lint Rollers R
25 - Elevated Calves
26 - Heavy DB Swings
27 - 1-2-3 Squats
28 - Lateral Curtsies L
29 - Stack-up Squats
30 - Lateral Curtsies R
31 - DB Deadlifts
32 - Side Lunge Knees L
33 - Lumberjack
34 - Side Lunge Knees R
35 - Pick-up Squats
36 - ISO DB Deadlifts L
37 - ISO DB Swings
38 - ISO DB Deadlifts R
39 - Elevated Calves
40 - Ladder Down Goblets
41 - Hi-Low Wall Sits
42 - DB Glute Bridge
43 - Weighted Lift-Outs L
44 - Downward Donks
45 - Weighted Lift-Outs R
46 - Twist Glutes Kick-Outs L
47 - ISO Down Donks
48 - Twist Glutes Kick-Outs R
49 - DB Bridge Hold Ladders

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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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

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