Equipment Needed: Dumbbells + Jump Rope + Mat
Level: Advanced
Calories Burned: 889

Workout Breakdown:

Warm-up

01 - Boxer Skips
02 - Goblet Pulse Squats
03 - Side Drop Burpees L
04 - ISO DB Swings
05 - Side Drop Burpees R
06 - DB Hip Thrusts
07 - S2S Sprint Skips
08 - OH Power Press Step Backs
09 - Grounded Booty Builders
10 - Side Lunge Pass
11 - Wide DB Hip Thrusts
12 - Tri-Calves Killers
13 - ISO Calves Skips
14 - ISO Lift Burpees L
15 - Side Lunge Adductor Swings L
16 - Half Whole Deadlifts
17 - ISO Lift Burpees R
18 - Side Lunge Adductor Swings R
19 - Swing Kick Skips
20 - Booty Builders L
21 - Side Lunge Balance Hams L
22 - Booty Builders R
23 - Side Lunge Balance Hams R
24 - MAX Calves Raises
25 - 1-2-3 Hold Skips
26 - Switch Drop Squat Jacks
27 - ISO Hip Thrust Drives L
28 - DB Clamshells L
29 - ISO Hip Thrust Drives R
30 - DB Clamshells R
31 - Hi-Low Sprint Skips
32 - Hi-Low Hi Squats Hops
33 - Alt Staggered RDLs
34 - Rev Pulse Lunge L
35 - U-Squat Lunges
36 - Rev Pulse Lunge R
37 - Staggered Switch Skips
38 - Mechanic Squats
39 - Side Back Goblet Squats L
40 - Dual Hold Sumo RDLs
41 - Side Back Goblet Squats R
42 - F2B Calves Raise Walks
43 - Side to Side Ski Skips
44 - Hi-Low Power Press Squats
45 - ISO DB Hip Thrusts L
46 - Heavy Side Hip Dips L
47 - ISO DB Hip Thrusts R
48 - Heavy Side Hip Dips R
49 - Freestyle Ropes
50 - In & Out Liberty Swings L
51 - Pick-up Squats
52 - In & Out Liberty Swings R
53 - S2S Goblet Lunges
54 - Hip Thrust Ladders
55 - Speed Ropes
56 - 180 Sumo Pulse Turns
57 - ISO Staggered RDLs L
58 - L2R Curtsy Squats
59 - ISO Staggered RDLs R
60 - Negative Squat Hops

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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