Estimated Calories Burned:
260-537

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 - 3-Way Lunges L
26 - ISO Balance Hams L
27 - 3-Way Lunges R
28 - ISO Balance Hams R
29 - High Curtsy Squats L
30 - Winding Fire Hydrants L
31 - High Curtsy Squats R
32 - Winding Fire Hydrants R
33 - Crossed Calves Raises L
34 - Low Curtsy Squats L
35 - Crossed Calves Raises R
36 - Low Curtsy Squats R
37 - F2B Lunges L
38 - Rev Table Twist Kicks L
39 - F2B Lunges R
40 - Rev Table Twist Kicks R
41 - In & Out Goblet Squats L
42 - Lint Rollers L
43 - In & Out Goblet Squats R
44 - Lint Rollers R
45 - Halo Lunge Hops L
46 - Negative DB Hip Thrusts L
47 - Halo Lunge Hops R
48 - Negative DB Hip Thrusts R
49 - Calves Killers
50 - 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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.