Estimated Calories Burned:
127-270

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - ISO Switch Drop Squats L
02 - Side Drop Hops L
03 - ISO Switch Drop Squats R
04 - Side Drop Hops R
05 - Rainbow Lifts L
06 - Downward Donks L
07 - Rainbow Lifts R
08 - Downward Donks R
09 - In & Out Liberty Swings L
10 - Booty Builders L
11 - In & Out Liberty Swings R
12 - Booty Builders R
13 - Side Wide Squat Lunges L
14 - Half Whole Deadlifts L
15 - Side Wide Squat Lunges R
16 - Half Whole Deadlifts R
17 - DB Squat Jacks L
18 - ISO DB Hip Thrusts L
19 - DB Squat Jacks L
20 - ISO DB Hip Thrusts R
21 - Leg Burner Squats L
22 - Scorpion Lifts L
23 - Leg Burner Squats R
24 - Scorpion Lifts R
25 - Ladder Pulse 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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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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