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Estimated Calories Burned:
275-542

Equipment Needed:
Dumbbells

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

Circuit 01:
01 - S2S Hustle Taps
02 - Hi-Low Goblets
03 - Scorpion Lifts L
04 - S2S Hustle Taps
05 - Hi-Low Goblets
06 - Scorpion Lifts R

Circuit 02:
07 - Side Lunge Squats
08 - Halo Lunges
09 - Rainbow Lifts L
10 - Side Lunge Squats
11 - Halo Lunges
12 - Rainbow Lifts R

Circuit 03:
13 - Back Flex Squats
14 - Alt Deadlifts
15 - DB Glutes Bridges
16 - Back Flex Squats
17 - Alt Deadlifts
18 - DB Glutes Bridges

Circuit 04:
19 - ISO Leg Sprints L
20 - Pass-Under Squats
21 - Bridge Kicks L
22 - ISO Leg Sprints R
23 - Pass-Under Squats
24 - Bridge Kicks R

Circuit 05:
25 - Tap Squat Sprints
26 - Side Back Lunge L
27 - Downward Donks
28 - Tap Squat Sprints
29 - Side Back Lunge R
30 - Downward Donks

Circuit 06:
31 - Agility March
32 - F2B Lunges L
33 - DB Glutes Bridges
34 - Agility March
35 - F2B Lunges R
36 - DB Glutes Bridges

Circuit 07:
37 - Side Lunge Curtsies L
38 - Stack Squat Hops
39 - Fire Hydrants L
40 - Side Lunge Curtsies R
41 - Stack Squat Hops
42 - Fire Hydrants R

Circuit 08:
43 - Umbrella Squats
44 - Sumo Deadlifts
45 - Rev Kick-Outs L
46 - Umbrella Squats
47 - Sumo Deadlifts
48 - Rev-Kick-Outs R

Abs:
01 - Training Wheels
02 - Swing Tap Crunch
03 - Side Crunch L
04 - ISO Leg Planks
05 - Side Crunch R
06 - L2R Seated Tuck Lifts
07 - Hammer Crunch
08 - Hi-Low V Crunch

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.

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.