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Estimated Calories Burned:
347-821

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Genie Sprints
02 - Globe Squat Hops
03 - Bullet Lunges (L)
04 - Lunge Swings
05 - Bullet Lunges (R)
06 - Dbl Squat Kicks
07 - S2S Twerk Walks
08 - F2B Tap Squats
09 - 180 Switch Taps
10 - Switch Lunges
11 - Surf Burpees
12 - Rainbow Booty (L)
13 - Rainbow Booty (R)
14 - Sprint Lunges
15 - S2S Plyo Lunges
16 - Pick & Shoot
17 - Reverse Pulse Lunges
18 - Plyo Skaters
19 - Agility Jacks
20 - 180 Bunny Burpees
21 - Twerk Walks
22 - 80/20 Hops
23 - ISO Bridges
24 - DB Bridges
25 - Twist Kicks
26 - Low Hurdles
27 - Pick-up Squats
28 - L2R Squat Jabs
29 - Twist Lunges
30 - Booty Burpees
31 - Juggler Squats
32 - Bulgarian Lunges
33 - Alt. Lunge Kicks
34 - 180 Heismans
35 - Tri-Wide Squats
36 - Scorpions (L)
37 - Scorpions (R)
38 - Tri-Climb Hops
39 - S2S Heisman Hops
40 - Back Clap Squats
41 - Prayer Squats
42 - Curtsy Crosses
43 - Gravity Jacks
44 - Pulse & Holds
45 - Runner's Booty
46 - Paddle Lunges
47 - ISO Squat Kicks
48 - F2B Shuffle Squats
49 - Downward Donks
50 - Booty Builder

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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