Equipment Needed: Dumbbells + Yoga Block + Mat
Level: Advanced-EXTREME
Calories Burned: 845

Workout Breakdown:

Warm-up

01 - In & Out Switch Drop Squats L
02 - Elevated Lunges L
03 - Half Whole Deadlifts
04 - In & Out Switch Drop Squats R
05 - Elevated Lunges R
06 - ISO Lift Burpees L
07 - Booty Builders L
08 - ISO Staggered RDLs L
09 - ISO Lift Burpees R
10 - Booty Builders R
11 - ISO Staggered RDLs R
12 - HEAVY DB Hip Thrusts
13 - Copenhagen Lifts L
14 - Slow DB Hip Thrusts
15 - Copenhagen Lifts R
16 - DB Ham Swings
17 - Side Drop Burpees L
18 - In & Out Liberty Swings R
19 - Mechanic Squats
20 - Side Drop Burpees R
21 - In & Out Liberty Swings R
22 - Elevated Squats
23 - Rev Pulse Lunge L
24 - Ladder-Up RDL Pulse
25 - Hi-Low Goblet Squats
26 - Rev Pulse Lunge R
27 - Ladder-Down RDL Pulse
28 - Swing Squat Press
29 - Slow Suitcase Squats
30 - Bullet Lunges
31 - Con Rev Lunge L
32 - Side Lunge Knee Holds L
33 - Elevated Squats
34 - Con Rev Lunge R
35 - Side Lunge Knee Holds R
36 - 180 Sumo Pulse Turns
37 - HEAVY Sumo RDLs
38 - HEAVY DB Hip Thrusts
39 - DB Clamshells L
40 - Sow DB Hip Thrusts
41 - DB Clamshells R
42 - F2B Swing Walks
43 - Side Lunge Pass
44 - Heavy DB Deadlifts
45 - Squat Wide Side Lunge L
46 - Elevated Lunges L
47 - RDL Step-Backs L
48 - Squat Wide Side Lunge R
49 - Elevated Lunges R
50 - RDL Step-Backs R
51 - Calves Killers
52 - Stack 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.