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Estimated Calories Burned:
291-573

Equipment Needed:
Dumbbells, Wall + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - In & Out Carrier Squats
02 - Hustle Tap Squats L
03 - L2R DB Swings
04 - Hustle Tap Squats R
05 - In & Out Deadlifts
06 - ISO Lift Burpees L
07 - Gravity Squats
08 - ISO Lift Burpees R
09 - Elevated Calves
10 - Pick-up Lunges L
11 - Heavy DB Swings
12 - Pick-up Lunges R
13 - Majesty Squats
14 - Lumberjack Lunges
15 - Lunge Swing Tap-Unders L
16 - Side Shift Hops
17 - Lunge Swing Tap-Unders R
18 - Crossed Leg Deadlifts L
19 - High Curtsies
20 - Crossed Leg Deadlifts R
21 - S2S Wall Faced Squats
22 - 3-Way Lunges L
23 - Grounded Curtsies
24 - 3-Way Lunges R
25 - Elevated Calves
26 - 180 Switch Lunges
27 - S2S Step Swings
28 - L2R Squat Hop Lunges
29 - Cowabunga Squats
30 - Booty Builders
31 - Burpee Switch Lunge
32 - Sumo Deadlifts
33 - Side Lunge Calves L
34 - Pick-up Lunges
35 - Side Lunge Calves R
36 - F2B Prisoner Squats
37 - ISO DB Swings
38 - ISO Balance Hams L
39 - Elevated Calves
40 - ISO Balance Hams R
41 - Pulse Squat Stacks
42 - Scorpion Pulse Lifts L
43 - ISO Leg Bridges L
44 - Scorpion Pulse Lifts R
45 - ISO Leg Bridges
46 - Side Glutes Swings L
47 - Downward Donks
48 - Side Glutes Swings R
49 - Open Close Bridges

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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