Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
208-447

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Bullet Lunges
02 - 45 - Low Curtsy
03 - 45 - Typewriters
04 - 45 - Twist Kicks
05 - 30 - Downward Donks
06 - 45 - Rainbow Booty
07 - 45 - Alt. Lunge Squats
08 - 45 - Booty Burpees
09 - 45 - Woop! Woops!
10 - 30 - Booty Makers

Circuit 02
01 - 45 - Curtsy Crosses
02 - 45 - Dbl Squat Kicks
03 - 45 - Rev Lunge Lifts
04 - 45 - Scorpions (L)
05 - 30 - Pigeon Planks
06 - 45 - Scorpions (R)
07 - 45 - Fire Hydrants
08 - 45 - 80/20 Squats
09 - 45 - Surf Burpees
10 - 30 - Twerk Twists

Circuit 03
01 - 45 - Gravity Jacks
02 - 45 - Bulgarian Lunges
03 - 45 - ISO Squat Kicks
04 - 45 - Ali Babas (L)
05 - 30 - Shaky Bridge
06 - 45 - Ali Babas (R)
07 - 45 - High Bridges
08 - 45 - S2S Twerk Walks
09 - 45 - Wall Wigglers
10 - 30 - F2B Twerk Walks

Circuit 04
01 - 45 - Bullet Swings
02 - 45 - Curtsy Knee Squats
03 - 45 - Runner's Booty
04 - 45 - Pike Knee-Ups
05 - 30 - Rocker Lifts
06 - 45 - DB Bridges
07 - 45 - Belt Kicks
08 - 45 - Prayer Squats
09 - 45 - Pulse & Holds
10 - 30 - L2R Squat Jabs

Cool-Down