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Estimated Calories Burned:
227-462

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Dbl Tap Sprints
02 - Back Clap Squats
03 - Booty Builders
04 - Cheerleader Lunges
05 - Arrow Squats
06 - Bulgarian Lunges
07 - Goblet Curtsy
08 - Pick-up Lunges
09 - Downward Dunks
10 - Twist Kicks
11 - Typewriters
12 - L2R Lunge Twists
13 - Dbl Squat Kicks
14 - Ballerina Burpees
15 - S2S Goblet Squats
16 - ISO Calf Raises (L)
17 - ISO Calf Raises (R)
18 - Rainbow Raises (L)
19 - Rainbow Raises (R)
20 - Open Box Squats
21 - Tri-Switch Lunges
22 - Alt Squat Lunges
23 - S2S Twerk Walks
24 - Elevated Calf Raises
25 - Calf Killers
26 - Cowabunga Squats
27 - Reverse Pulse Lunges
28 - Shuffle Squats
29 - Scorpion Lift (L)
30 - Scorpion Lift (R)
31 - Goblet Squats
32 - 80/20 Lunges
33 - F2B Lunges
34 - 180 Heismans
35 - Squat Pulse & Hold

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.

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.