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

Estimated Calories Burned:
204-439

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01: Legs
01 - 45 - Bullet Swings
02 - 45 - Typewriter Squats
03 - 45 - Curtsy Squats
04 - 45 - Dbl Squat Kicks
05 - 30 - Rev. Lunges
06 - 45 - Alt. Lunge Squats
07 - 45 - Bulgarian Lunges
08 - 45 - Jog Lunges
09 - 45 - Booty Makers
10 - 30 - Squat Pulses

Circuit 02: Abs
01 - 45 - Alt. Side Knees
02 - 45 - Everest Climbers
03 - 45 - Twist Press Squats
04 - 45 - Halo Lunges
05 - 30 - ISO Squat Kicks
06 - 45 - Lunge Kicks
07 - 45 - Wood Choppers
08 - 45 - Tri-Knee Combo
09 - 45 - Dumbbell Swings
10 - 30 - Ab Twist Squats

Circuit 03: Arms
01 - 45 - In & Out Curls
02 - 45 - Side-Step Curls
03 - 45 - Back Flys
04 - 45 - Lawnmowers
05 - 30 - Pulse-Ups
06 - 45 - Kickback Planks
07 - 45 - LVL 3 Curls
08 - 45 - ISO Curls
09 - 45 - Ladder Push-ups
10 - 30 - Quick Rows

Circuit 04: Total Body
01 - 45 - Curly Flys
02 - 45 - Lunge Waves
03 - 45 - Paddle Lunges
04 - 45 - 80/20 Pulses
05 - 30 - S2S Crab Press
06 - 45 - Squat Curls
07 - 45 - Alt. Strikes
08 - 45 - Alt. Press Lunges
09 - 45 - Cross Body Curls
10 - 30 - Squat Thrusts

Cool-Down