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Estimated Calories Burned:
336-678

Equipment Needed:
Dumbbells + Wall

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder Carriers
02 - DB Swings
03 - Bullet Lunges
04 - ISO Lift Burpees L
05 - Side Back Lunges L
06 - DB Deadlifts
07 - ISO Lift Burpees R
08 - Side Back Lunges R
09 - Heavy DB Swings
10 - In & Out Carriers
11 - High Curtsy Squats
12 - Elevated Calves
13 - ISO DB Swings
14 - Suitcase Lunges
15 - 180 Switch Lunges
16 - ISO Balance D-Lifts L
17 - Slow Bulgarians L
18 - ISO Balance D-Lifts R
19 - Slow Bulgarians R
20 - Liberty Swings L
21 - Low Curtsies
22 - Liberty Swings R
23 - Stacked Squat Hops
24 - Tri-Calves Killers
25 - L2R DB Swings
26 - Booty Builders
27 - DB Lift Burpees
28 - L2R Deadlifts L
29 - Side Lunge Calves L
30 - L2R Deadlifts R
31 - Side Lunge Calves R
32 - Pick-up Lunges
33 - Calves Raised Squats
34 - S2S Swing Steps
35 - Deadlift Squats
36 - Elevated Calves
37 - ISO DB Swings
38 - S2S Goblet Squats
39 - Rev Pulse Lunges L
40 - Curtsy Squats
41 - Rev Pulse Lunges R
42 - Crossed Calves L
43 - Stacked Pulse Squats
44 - Crossed Calves R
45 - Side Lunge D-Lifts L
46 - Squat Ham Lifts
47 - Side Lunge D-Lifts R
48 - Tri-Calves Killers
49 - 1-2-3 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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