Estimated Calories Burned:
299-596

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Hi-Low Calves Squats (35lbs/15.9kg)
02 - ISO Staggered RDL L (50lbs/22.7kg)
03 - Side Diagonal Lunge L (50lbs/22.7kg)
04 - Hi-Low Goblet Squat (50lbs/22.7kg)
05 - ISO Staggered RDL R (50lbs/22.7kg)
06 - Side Diagonal Lunge R (50lbs/22.7kg)
07 - HEAVY DB Deadlifts (2x 50lbs/22.7kg)
08 - Step-Back Deadlifts (2x 35lbs/15.9kg)
09 - HEAVY Calves Raises (2x 50lbs/22.7kg)
10 - DB Hip Thrusts (85lbs/38.6kg)
11 - ISO DB Hip Thrusts L (50lbs/22.7kg)
12 - ISO DB Hip Thrusts R (50lbs/22.7kg)
13 - Heavy ISO DB Swings (35lbs/15.9kg)
14 - Hi-Low Swing Squats (30lbs/13.6kg)
15 - HEAVY Calves Killers (2x 50lbs/22.7kg)
16 - L2R Cossack Squats (50lbs/22.7kg)
17 - ISO Balance Hams L (50lbs/22.7kg)
18 - ISO Bent Kick-Backs L
19 - In & Out Switch Drop Squats L 35lbs/15.9kg()
20 - Light Calves Hops (2x 15lbs/6.8kg)
21 - ISO Balance Hams R (50lbs/22.7kg)
22 - ISO Bent Kick-Backs R
23 - In & Out Switch Drop Squats R (35lbs/15.9kg)
24 - Ladder Hold Calves (2x 50lbs/22.7kg)
25 - ISO Half Whole RDL L (2x 30lbs/13.6kg)
26 - Squat Ham Lifts (35lbs/15.9kg)
27 - ISO Half Whole RDL R (2x 30lbs/13.6kg)
28 - Slow Sumo Deadlifts (2x 35lbs/15.9kg)
29 - F2B HEAVY Calves Walks (2x 50lbs/22.7kg)
30 - Quick Hip Thrusts (50lbs/22.7kg)
31 - Standard Hip Thrusts (85lbs/38.6kg)
32 - Slow Hip Thrusts (50lbs/22.7kg)
33 - F2B Swing Walks (35lbs/15.9kg)
34 - Single Sumo Deadlifts (50lbs/22.7kg)
35 - Rev Lunge RDLs L (2x 35lbs/15.9kg)
36 - Side Lunge Pass (35lbs/15.9kg)
37 - Rev Lunge RDLs R (2x 35lbs/15.9kg)
38 - 3-Way Calves Raises (2x 50lbs/22.7kg)
39 - Pass-Under Lunges (35lbs/15.9kg)
40 - HEAVY Squat Calves RDL (2x 50lbs/22.7kg)

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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