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Estimated Calories Burned:
237-512

Equipment Needed:
Dumbbells + Mat

Level:
Beginners

Workout Breakdown:

Warm-up

01 - Hi-Low Carrier Squats
02 - L2R DB Swings
03 - Side Back Lunge L
04 - DB Deadlifts
05 - Hi-Low Carrier Squats
06 - L2R DB Swings
07 - Side Back Lunge R
08 - DB Deadlifts
09 - In & Out Squats
10 - S2S Lunges
11 - DB Curtsy Squats
12 - Crossed Calves Raises L
13 - In & Out Squats
14 - S2S Lunges
15 - DB Curtsy Squats
16 - Crossed Calves Raises R
17 - S2S Squat Curls
18 - ISO KB Swings
19 - Rev Pulse Lunges L
20 - Grounded Steps
21 - S2S Squat Curls
22 - ISO KB Swings
23 - Rev Pulse Lunges R
24 - Grounded Steps
25 - Deadlift Squats
26 - 3-Way Lunges L
27 - Stacked Squats
28 - Tri-Calves Killers
29 - Deadlift Squats
30 - 3-Way Lunges R
31 - Stacked Squats
32 - Tri-Calves Killers
33 - Suitcase Squat Lunges
34 - Pass-Under Press
35 - Butt Kick Squats
36 - ISO Flexed Hams L
37 - Suitcase Squat Lunges
38 - Pass-Under Press
39 - Butt Kick Squats
40 - ISO Flexed Hams R
41 - S2S Goblet Squats
42 - F2B Lunges L
43 - ISO Squat Press L
44 - ISO DB Deadlifts L
45 - S2S Goblet Squats
46 - F2B Lunges R
47 - ISO Squat Press R
48 - ISO DB Deadlifts R
49 - Ladder Squats

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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