Estimated Calories Burned:
354-713

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 - 30 - BW Curtsy Squats
27 - 45 - Goblet Curtsies
28 - 60 - Heavy Curtsies
29 - 45 - Mechanic Squats
30 - 45 - Side Lunge Pass
31 - 30 - Grounded Deadlifts
32 - 45 - Step-Back Deadlifts
33 - 60 - Slow Heavy Deadlifts
34 - 45 - Side Lunge Knee Holds L
35 - 45 - Side Lunge Knee Holds R
36 - 30 - Pulse Switch Lunges
37 - 45 - Medium Pulse Lunges
38 - 60 - Heavy Pulse Lunges
39 - 45 - Curtsy Wide Side Lunge L
40 - 45 - Curtsy Wide Side Lunge R
41 - 30 - DB Ham Swigs
42 - 45 - Hi-Low Swing Squats
43 - 60 - F2B Swing Walks
44 - 45 - Hi-Low Goblet Squats
45 - 45 - L2R Pulse Twist Squats
46 - 30 - Quick Wide Thrusts
47 - 45 - Standard Wide Thrusts
48 - 60 - Slow Wide Thrusts
49 - 45 - ISO Balance Hams L
50 - 45 - ISO Balance Hams R
51 - 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.

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