Estimated Calories Burned:
193-409

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Quatro Squat Burpees (50lbs/22.7kg)
02 - Row Curl Squat Press L (30lbs/13.6kg)
03 - ISO Booty Builders L (50lbs/22.7kg)
04 - Row Curl Squat Press R (30lbs/13.6kg)
05 - ISO Booty Builders R (50lbs/22.7kg)
06 - Swing Drop Burpees (25lbs/11.3kg)
07 - Front Lunge Deadlifts (2x 35lbs/15.9kg)
08 - Glute Swing Hops (25lbs/11.3kg)
09 - HEAVY DB Hip Thrusts (85lbs/38.6kg)
10 - DB Bridge Chest Press (2x 50lbs/22.7kg)
11 - Side Lunge Pick-Ups L (35lbs/15.9kg)
12 - ISO Lift Burpees L (35lbs/15.9kg)
13 - HEAVY Side Step Curls (2x 25lbs/11.3kg)
14 - Side Lunge Pick-ups R (35lbs/15.9kg)
15 - ISO Lift Burpees R (35lbs/15.9kg)
16 - Dbl Lawn Press L (2x 35lbs/15.9kg)
17 - Rev Pulses Drives L (2x 35lbs/15.9kg)
18 - Half Whole Deadlifts (2x 35lbs/15.9kg)
19 - Dbl Lawn Press R (2x 35lbs/15.9kg)
20 - Rev Pulses Drives R (2x 35lbs/15.9kg)
21 - Downward Geckos (None)
22 - Mechanic Squats (2x 25lbs/11.3kg)
23 - HEAVY DB Hip Thrusts (85lbs/38.6kg)
24 - DB Floor Dips (2x 50lbs/22.7kg)
25 - Squat Push Pulse Ladders (2x 25lbs/11.3kg)

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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