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Estimated Calories Burned:
228-496

Equipment Needed:
Dumbbells + Mat

Level:
Beginners

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - S2S Shuffle Taps
02 - Hi-Low Carriers
03 - Squat Curls
04 - Alt Lunges
05 - S2S Goblets
06 - DB Deadlifts

Circuit 02 (2x):
07 - Typewriters
08 - Side Back Lunge
09 - ISO Leg Sprints
10 - Grounded Steps
11 - D-Lift Squats
12 - Booty Builders

Circuit 03 (2x):
13 - Curtsy Squats
14 - Rev Pulse Lunge
15 - ISO Deadlifts
16 - S2S Shuffle Hops
17 - Pass-Under Press
18 - Calves Raise Squats

Circuit 04 (2x):
19 - Squat Lunges
20 - L2R DB Swings
21 - Cheerleaders
22 - Gravity Squats
23 - F2B Lunges
24 - Stack Pulse Squats

Butt:
01 - Scorpion Lifts
02 - Rainbow Lifts
03 - DB Glutes Bridge
04 - Shaky Bridge
05 - Hydrant Kicks L
06 - Hydrant Kicks R
07 - Downward Donks
08 - Scorpion Pulses

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.