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Estimated Calories Burned:

Equipment Needed:
Dumbbell + Elevation + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Burn Up!!!

01 - 180 Switch Lunges
02 - Bulgarian Lunges
03 - Typewriters
04 - DB Deadlift
05 - Curtsy Crosses
06 - Twerk Twists
07 - F2B Twerk Walks
08 - Bullet Lunges
09 - S2S Stack Squats
10 - ISO Step-ups
11 - Elevated Lunges
12 - Deadlift Squats
13 - ISO Leg Sits L
14 - ISO Leg Sits R
15 - Bullet Squat Sits
16 - F2B Pulse Lunges
17 - ISO Deadlift
18 - Booty Builders
19 - Tri-Calf Killers
20 - ISO Calf Raises
21 - Elevated Calves
22 - Pick-up Squats
23 - Side Lunge Switches
24 - ISO Wall Sits

Burnout!!!
01 - Rainbow Booty
02 - Downward Donks
03 - Scorpion Lifts L
04 - Scorpion Lifts R
05 - Donk Twists
06 - Weighted Bridges
07 - ISO Leg Bridges
08 - Shaky Bridges
09 - Twist Kicks L
10 - Twist Kicks R

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.

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