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

Estimated Calories Burned:
201-433

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Tap Jacks
02 - 45 - Pike-Tap Knees
03 - 45 - Side Kick Burpees
04 - 45 - Walking Pushups
05 - 30 - Mt. Tappers
06 - 45 - Quick Knee Taps
07 - 45 - L2R Twist Jabs
08 - 45 - Inchworm Kicks
09 - 45 - Twerk Walks
10 - 30 - Squat Ab TWists

Circuit 02
01 - 45 - Bullet Swings
02 - 45 - Kickback Pushups
03 - 45 - Traffic Directors
04 - 45 - ISO Hold Curls
05 - 30 - Pickup Squats
06 - 45 - Wood Chops
07 - 45 - Squat Curls
08 - 45 - Lawnmowers
09 - 45 - Click Clack
10 - 30 - Uppercut Press

Circuit 03
01 - 45 - Power Core Combo
02 - 45 - S2S Twerk Walks
03 - 45 - Trinity Pushups
04 - 45 - Squat Jab Kicks
05 - 30 - Kicking Jacks
06 - 45 - Box Pushups
07 - 45 - Alt Side Knees
08 - 45 - LVL 1 Pushups
09 - 45 - Gravity Jacks
10 - 30 - Pulse-ups

Circuit 04
01 - 45 - Lunge Waves
02 - 45 - Booty Makers
03 - 45 - Jog Lunges
04 - 45 - Cross-Body Curls
05 - 30 - Open Arm Curls
06 - 45 - Alt. Lunge Kicks
07 - 45 - Curtsy Crosses
08 - 45 - Back Flys
09 - 45 - Ladder Pushups
10 - 30 - Squat Pulses

Cool-Down