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 - Goblet Squats
02 - 45 - Halo Lunges
03 - 45 - Curtsy Squats
04 - 45 - Side Winders (L)
05 - 30 - Ball Crunches
06 - 45 - Side Winders (R)
07 - 45 - Twist Kicks
08 - 45 - Booty Burpees
09 - 45 - Rev. Lunge Lifts
10 - 30 - Low Goblet Pulses

Circuit 02
01 - 45 - Bullet Swings
02 - 45 - Surf Burpees
03 - 45 - Dbl Squat Kicks
04 - 45 - Donward Donks
05 - 30 - Bull Frogs
06 - 45 - Starfish Crunches
07 - 45 - Rev. Squat Kicks
08 - 45 - Twist Press Squats
09 - 45 - Ab Knee Twists
10 - 30 - Squat Ab Twists

Circuit 03
01 - 45 - ISO Curtsy (L)
02 - 45 - ISO Curtsy (R)
03 - 45 - Low Skiers
04 - 45 - Hip Dips
05 - 30 - Crab Reachers
06 - 45 - Rainbow Booty (L)
07 - 45 - Rainbow Booty (R)
08 - 45 - 80/20 Pulses
09 - 45 - Belt Kicks
10 - 30 - L2R Squat Jabs

Circuit 04
01 - 45 - Bulgarian Lunges
02 - 45 - Alt. Lunge Kicks
03 - 45 - Prayer Squats
04 - 45 - Fire Hydrants
05 - 30 - Plank Knees
06 - 45 - Scorpions (L)
07 - 45 - Scorpions (R)
08 - 45 - Jog Lunges
09 - 45 - Twerk Twists
10 - 30 - Bunny Pulses

Cool-Down