Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 493

Workout Breakdown:

Warm-up

01 - Hi-Low Goblet Squats
02 - Rev Pulse Lunge Drives L
03 - Hi-Low Goblet Squats
04 - Rev Pulse Lunge Drives R
05 - In & Out Pulse RDLs
06 - DB Hip Thrust Ladders
07 - In & Out Pulse RDLs
08 - DB Hip Thrust Ladders
09 - 180 Sumo Pulse Turns
10 - Side Lunge Drop Hops L
11 - 180 Sumo Pulse Turns
12 - Side Lunge Drop Hops R
13 - U-Squat Lunge Hops
14 - RDL Step-Backs
15 - U-Squat Lunge Hops
16 - RDL Step-Backs
17 - ISO DB Hip Thrusts L
18 - DB Clamshells L
19 - ISO DB Hip Thrusts R
20 - DB Clamshells R
21 - F2B DB Swing Walks
22 - Squat Wide Side Lunge L
23 - F2B DB Swing Walks
24 - Squat Wide Side Lunge R
25 - Bullet Lunges
26 - Staggered RDLs L
27 - Bullet Lunges
28 - Staggered RDLs R
29 - F2D Lunges L
30 - Ladder-Up Goblet Squats
31 - F2D Lunges R
32 - Ladder-Down Goblet Squats

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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