Estimated Calories Burned:
170-353

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - 30 - Quick Goblet Squats
02 - 45 - Standard Goblet Squats
03 - 60 - Slow Goblet Squats
04 - 45 - Side Lunge Pick-ups L
05 - 45 - Side Lunge Pick-ups R
06 - 30 - Gravity Squats
07 - 45 - DB Gravity Squats
08 - 60 - Detonation Squats
09 - 45 - Bulgarian Lunges L
10 - 45 - Bulgarian Lunges R
11 - 30 - Quick DB Hip Thrusts
12 - 45 - Standard DB Hip Thrusts
13 - 60 - Slow DB Hip Thrusts
14 - 45 - In & Out Switch Drop Squats L
15 - 45 - In & Out Switch Drop Squats R
16 - 30 - Half Whole Deadlifts
17 - 45 - Standard Deadlifts
18 - 60 - Slow Sumo Deadlifts
19 - 45 - ISO Lift Burpees L
20 - 45 - ISO Lift Burpees R
21 - 30 - 180 Switch Lunges
22 - 45 - Medium Booty Builders
23 - 60 - Heavy Booty Builders
24 - 45 - In & Out Liberty Swings L
25 - 45 - In & Out Liberty Swings R
26 - 60 - Ricochet Squats

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.