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Estimated Calories Burned:
228-496

Equipment Needed:
Dumbbells + Mat

Level:
Beginners

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Fender Taps
02 - Dumbbell Squats
03 - S2S Lunge
04 - Offset Lunges
05 - Lint Rollers
06 - Curtsy Squats

Circuit 02 (2x):
07 - Peddle March
08 - Squat Curls
09 - L2R DB Swings
10 - Side Back Lunges
11 - Crossed Calves Raises
12 - Wide Goblet Squats

Circuit 03 (2x):
13 - S2S Shuffle Taps
14 - Grounded Steps
15 - Diagonal Lunges
16 - Back Clap Squats
17 - DB Deadlifts
18 - Calves Raise Squats

Circuit 04 (2x):
19 - Calf Hop Squats
20 - Pass-Under Press
21 - Deadlift Squats
22 - Fugitive Squats
23 - Calves Killers
24 - Booty Builders

Butt:
01 - Hip Raises
02 - Hip Raise March
03 - Rainbow Lifts
04 - Fire Hyrdrants
05 - DB Glutes Bridge
06 - Downward Dogs
07 - Back Kicks
08 - Rev Table Kick-outs

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.