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Estimated Calories Burned:
184-463

Equipment Needed:
Dumbbells + Bench

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Goblet Squats
02 - Bulgarian Lunges (L)
03 - Bulgarian Lunges (R)
04 - Curtsy Crosses
05 - Typewriters
06 - Step-up Knees
07 - ISO Stand-ups (L)
08 - ISO Stand-ups (R)
09 - S2S Goblets
10 - Bullet Swings
11 - Paddle Lunges
12 - Calf Raise Squats
13 - Elevated Lunges
14 - Calf Killers
15 - L2R Step-Ups
16 - Deadlifts
17 - F2B Lunges
18 - F2B Twerk Walks
19 - Tri-Switch Lunges
20 - Pulse & Hold
21 - ISO Curtsy (L)
22 - ISO Curtsy (R)
23 - Quick Squat Press
24 - Elevated Calf Raises
25 - ISO Calf Raises
26 - S2S Twerk Walks
27 - ISO Step-ups
28 - Booty Builders
29 - Reverse Lunges
30 - Pick-up 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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