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Estimated Calories Burned:
291-573

Equipment Needed:
Dumbbells, Wall + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Cowabunga Squats
02 - Narrow D-Lift Squat Press
03 - Side Back Lunges L
04 - Majesty Squats
05 - Side Back Lunges R
06 - Heavy DB Swings
07 - Bloodhound Lunges
08 - ISO Lift Burpees L
09 - F2B Squat Walks
10 - ISO Lift Burpees R
11 - L2R DB Swings
12 - Heavy Sumo D-Lifts
13 - Elevated Calves
14 - Swing Hop Lunges L
15 - Liberty Swings R
16 - S2S Goblet Squats
17 - Swing Hop Lunges R
18 - Liberty Swings L
19 - Burpee Switch Lunge
20 - High Curtsy Squats
21 - 3-Way Lunges L
22 - ISO Sprinter Lunges L
23 - 3-Way Lunges R
24 - ISO Sprinter Lunges R
25 - Heavy DB Swings
26 - Tri-Calves Killers
27 - S2S ISO Tap Sprints
28 - 1-2-3 Squats
29 - ISO Balance Hams L
30 - Side Lunge Pick-ups L
31 - Fender Benders
32 - ISO Balance Hams R
33 - Side Lunge Pick-ups R
34 - In & Out D-Lifts
35 - Squat Drop Swings
36 - 180 Switch Lunges
37 - Calves Raise Farmers
38 - Side Lunge Squats
39 - Elevated Calves
40 - Stack Hop Squats
41 - Open Close Bridges
42 - Rainbow Lifts L
43 - Side Lift Glutes L
44 - ISO Kneeling Glutes L
45 - L2R Downward Donks
46 - Rainbow Lifts R
47 - Side Lift Glutes R
48 - ISO Kneeling Glutes R
49 - Ladder Bridge Holds

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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