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Estimated Calories Burned:
275-542

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - ISO Tap Sprints
02 - Curtsy Goblets
03 - ISO DB Swings
04 - 3-Way Lunges L
05 - ISO Tap Sprints
06 - Curtsy Goblets
07 - ISO DB Swings
08 - 3-Way Lunges R
09 - Typewriters
10 - Side Lunge Curls
11 - In & Out Squat Hops
12 - Calves Hold Ladders
13 - Typewriters
14 - Side Lunge Curls
15 - In & Out Squat Hops
16 - Calves Hold Ladders
17 - Cross Jack Squats
18 - 1-2-3 Squats
19 - F2B Peddle Hops
20 - L2R DB Deadlifts
21 - Cross Jack Squats
22 - 1-2-3 Squats
23 - F2B Peddle Hops
24 - L2R DB Deadlifts
25 - Gravity Squats
26 - S2S Grounded Stacks
27 - Bullet Lunges
28 - Calves Killers
29 - Gravity Squats
30 - S2S Grounded Stacks
31 - Bullet Lunges
32 - Calves Killers
33 - S2S Dbl Hustle Taps
34 - Pass-Under Squats
35 - Rev Pulse Lunges L
36 - Sumo Deadlifts
37 - S2S Dbl Hustle Taps
38 - Pass-Under Squats
39 - Rev Pulse Lunges R
40 - Sumo Deadlifts
41 - Hi-Low Wall Sits
42 - Open Close Clam Lifts
43 - Side Glute Lifts L
44 - Scorpion Pulse Lifts L
45 - Glutes Bridge Walkouts
46 - Side Glute Lifts R
47 - Scorpion Pulse Lifts R
48 - Side Wind Lifts
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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