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Estimated Calories Burned:
352-709

Equipment Needed:
Dumbbells + Wall + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - L2R Goblet Squats
02 - Bullet Lunges L
03 - S2S Goblet Squats
04 - Bullet Lunges R
05 - Sumo Deadlifts
06 - Side Lunge Knees L
07 - ISO Lift Burpees L
08 - Side Lunge Knees R
09 - ISO Lift Burpees R
10 - F2B Heavy Swing Walks
11 - Heavy Glutes Bridges
12 - Elevated Calves
13 - Side Shift Hop Stacks
14 - Side Lunge Balance Swings L
15 - Pass-Under Press
16 - Side Lunge Balance Swings R
17 - Stack Hop Squats
18 - High Curtsy Squats
19 - Heavy DB Deadlifts
20 - Low Curtsy Squats
21 - Rev Pulse Lunges L
22 - T-Squat Hops
23 - Rev Pulse Lunges R
24 - Tri-Calves Killers
25 - L2R Squat Twists
26 - Heavy Glutes Bridges
27 - Heavy Sumo Deadlifts
28 - Detonation Squats
29 - Heavy Side Lunge Pass
30 - 3-Way Lunges L
31 - F2B Peddle Squats
32 - 3-Way Lunges R
33 - Gravity Goblets
34 - Hi-Low DB Swings
35 - Booty Builders
36 - Elevated Calves
37 - Dbl Swing Skips
38 - 1-2-3 Squats
39 - Heavy Glutes Bridges
40 - Dbl Lint Rollers
41 - Liberty Swings L
42 - Wide Peddle Burpees
43 - Liberty Swings R
44 - ISO Balance Hams L
45 - 180 Switch Lunges
46 - ISO Balance Hams R
47 - A-Lunge Shifts
48 - Tri-Calves Killers
49 - Hi-Low 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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