Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 481

Workout Breakdown:

Warm-up

01 - U-Squat Turn Squats
02 - Side Drop Sprawls L
03 - Booty Builds L
04 - RDL Step-Back Hops
05 - Side Drop Sprawls R
06 - Booty Builds R
07 - Heavy DB Hip Thrusts
08 - Hip Thrust Pulse Holds
09 - Hi-Low Swing Squats
10 - In & Out Switch Drop Squats L
11 - ISO Staggered RDLs L
12 - Pivot Twist Squats
13 - In & Out Switch Drop Squats R
14 - ISO Staggered RDLs R
15 - ISO Lift Burpees L
16 - In & Out Liberty Swings L
17 - Gravity Squats
18 - ISO Lift Burpees R
19 - In & Out Liberty Swings R
20 - 180 Pulse Turn Squats
21 - ISO DB Hip Thrusts L
22 - DB Clamshells L
23 - ISO DB Hip Thrusts R
24 - DB Clamshells R
25 - Bullet Lunges
26 - Toe Tap Swings
27 - Side Lunge Adductor Swings L
28 - 180 Hi-Low Goblet Squats
29 - Side Lunge Adductor Swings R
30 - In & Out RDL Pulse
31 - Hi-Low Hi Squats Hops
32 - Light Calves Hops

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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