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Estimated Calories Burned:
165-348

Equipment Needed:
Dumbbells + Mat + Wall

Level:
Beginner-Intermediate

Workout Breakdown:

Warm-up

01 - Hi-Low Goblet Squats
02 - 3-Way Lunges L
03 - DB Swings
04 - 3-Way Lunges R
05 - Gravity Squats
06 - DB Deadlifts
07 - Rev Pulse Lunges
08 - Tri-Calves Killers
09 - S2S Stack Squats
10 - Mechanic Lunges
11 - Pass-Under Squats
12 - Glutes Bridges
13 - Sumo Deadlifts
14 - In & Out Narrow Squats
15 - Booty Builders
16 - Calves Raise Squats
17 - Side Lunge Knees L
18 - 180 Twist Squats
19 - Side Lunge Knees R
20 - ISO DB Deadlifts L
21 - Pulse Squat Ladders
22 - ISO DB Deadlifts R
23 - Tri-Calves Killers
24 - Glutes Bridges
25 - Wall Sits

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