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Estimated Calories Burned:
389-769

Equipment Needed:
Dumbbells, Sandbag, Resistance Band, Mat, Wall

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Carrier Squats
02 - Slow Bulgarians L
03 - ISO Lift Burpees L
04 - Slow Bulgarians R
05 - ISO Lift Burpees R
06 - Resistance Deadlifts
07 - Mechanic Squats
08 - Side Goblet Knees L
09 - Booty Builders
10 - Side Goblet Knees R
11 - DB Glutes Bridge
12 - Elevated Calves Raises
13 - Sumo Deadlifts
14 - Low Curtsy Holds L
15 - Side Lunge Pick-ups L
16 - Bullet Lunges
17 - Low Curtsy Holds R
18 - Side Lunge Pick-ups R
19 - S2S Low Carrier Squats
20 - Wide DB Glutes Bridge
21 - Elevated Calves Raises
22 - Switch Drop Squats
23 - Half Whole Deadlifts
24 - ISO Leg Burners L
25 - Curtsy Wide Side Lunge L
26 - ISO Leg Glutes Bridge L
27 - Resistance Deadlifts
28 - ISO Leg Burners R
29 - Curtsy Wide Side Lunge R
30 - ISO Leg Glutes Bridge R
31 - Kneeling Glutes Lifts
32 - Elevated Calves Raises
33 - In & Out Carriers
34 - Heavy Side Lunge Pass
35 - Ladder Pulse Hop Squats
36 - Resistance Deadlifts
37 - 3-Way Carriers L
38 - Heavy DB Swing Walks
39 - 3-Way Carriers R
40 - DB Glutes Bridges
41 - Rev Pulse Lunges L
42 - ISO Balance Hams L
43 - Rev Pulse Lunges R
44 - ISO Balance Hams R
45 - Elevated Calves Raises
46 - L2R Halo Lunge Hops
47 - L2R Squat Twists
48 - Resistance Deadlifts
49 - Hi-Low Wall Sits

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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