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Estimated Calories Burned:
143-376

Equipment Needed:
Dumbbells + Bench or Elevation

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Bullet Swings
02 - Plyo Skaters
03 - Goblet Squats
04 - Tri-Switch Lunges
05 - Twerk Twists
06 - Curtsy Crosses
07 - S2S Goblet Squats
08 - Switch Kick Swings
09 - F2B Lunges
10 - Step-up Lunges
11 - Dbl Squat Kicks
12 - Box Hop Squats
13 - Elevated Calf Raises
14 - Pickup Squats
15 - Calf Killers
16 - Calf Raise Squats
17 - Elevated Lunges
18 - Shuffle Squats
19 - Reverse Pulse Lunges
20 - Alt. Duck Lunges

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.