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Estimated Calories Burned:
275-542

Equipment Needed:
Dumbbells, Wall + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Ladder Squats
02 - DB Swings
03 - 1-2-3 Squats
04 - S2S Swing Skips
05 - Halo Lunges
06 - Deadlift Squats
07 - Side Lunge Curls
08 - Hams Lift Squats
09 - Rev Pulse Side Lunge L
10 - Curtsy Squats
11 - Rev Pulse Side Lunge R
12 - Low Curtsy Squats
13 - DB Deadlifts
14 - In & Out Squats
15 - In & Out Deadlifts
16 - Trinity Squats
17 - Calves Killers
18 - Gravity Squats
19 - Elevated Calves
20 - Wall Faced Squats
21 - Side Lunge Deadlifts
22 - Lint Rollers L
23 - Curtsy Deadlifts
24 - Lint Rollers R
25 - Side Shift Step Backs
26 - DB Swings
27 - S2S Stack Squats
28 - ISO DB Swings
29 - Side Lunge Pass
30 - DB Deadlifts
31 - Side Lunge Lifts
32 - Sumo Deadlifts
33 - Pass-Under Squats
34 - Side Back Lunge L
35 - Suitcase Squats
36 - Side Back Lunge R
37 - Calves Killers
38 - Stack Squats
39 - Elevated Calves
40 - Stack-Up Squats
41 - Hi-Low Wall Sits
42 - Rainbow Lifts L
43 - DB Glute Bridge
44 - Rainbow Lifts R
45 - Fire Hydrants L
46 - Downward Donks
47 - Fire Hydrants R
48 - DB Glute Bridge
49 - Glutes Bridge Walkouts

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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