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Estimated Calories Burned:
184-469

Equipment Needed:
Dumbbells + Bench

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Back Clap Squats
02 - S2S Goblet Squats
03 - Curtsy Crosses
04 - Plyo Skaters
05 - Knee-up Lifts (L)
06 - Knee-up Lifts (R)
07 - L2R Lunge Press
08 - Twerk Twists
09 - Pick-up Squats
10 - Downward Donks
11 - Tri-Switches
12 - Stand Lunges (L)
13 - Stand Lunges (R)
14 - Elevated Lunges
15 - Dbl Hop Squats
16 - Rainbow Booty
17 - Twist Kicks
18 - Pike Knee-ups
19 - L2R Squat Jabs
20 - Weed Pullers
21 - Goblet Stacks
22 - F2B Shuffle Squats
23 - Elevated Bridges
24 - Dbl Squat Kicks
25 - Typewriters
26 - Scorpion Lifts (L)
27 - Scorpion Lifts (R)
28 - F2B Lunges
29 - Prayer Squats
30 - Eagle Squat Hops

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.

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