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Estimated Calories Burned:
194-415

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Side Step Curls
02 - 45 - Alt. Side Knees
03 - 45 - Dbl Squat Kicks
04 - 45 - Curtsy Tilts
05 - 30 - Hi-Low Strikes
06 - 45 - Alt. Lunge Kicks
07 - 45 - Alt. Squat Curls
08 - 45 - Lawnmowers
09 - 45 - Balance Tri Holds
10 - 30 - Pulse-ups

Circuit 02
01 - 45 - Globe Squat Walks
02 - 45 - Alt. Press Lunges
03 - 45 - Bulgarian Lunges
04 - 45 - Ladder Push-ups
05 - 30 - Mt. Steppers
06 - 45 - Tri-Wide Squats
07 - 45 - In & Out Curls
08 - 45 - Side Step Push-ups
09 - 45 - Alt. Wall Squats
10 - 30 - Snow Angels

Circuit 03
01 - 45 - Tri-Knee Combo
02 - 45 - Slow-Fast Push-ups
03 - 45 - Twerk Walkers
04 - 45 - Calf Raises
05 - 30 - Quick Knees
06 - 45 - Dive-Bombers
07 - 45 - 80/20 Pulses
08 - 45 - Jog Lunges
09 - 45 - Half & Half Curls
10 - 30 - Full Curls

Circuit 04
01 - 45 - Lunge Waves
02 - 45 - Alt. Lunge Squats
03 - 45 - ISO Arnolds
04 - 45 - ISO Squat Kicks
05 - 30 - Quick Rows
06 - 45 - Push-Tri Raises
07 - 45 - Rev. Pulse Lunge
08 - 45 - Stack-Steps
09 - 45 - Booty Makers
10 - 30 - Pulse-N-Holds

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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