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

Estimated Calories Burned:
197-426

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01: Legs
01 - 45 - Ladder Squats
02 - 45 - Booty Burpees
03 - 45 - F2B Lunges
04 - 45 - Twerk Twists
05 - 30 - L2R Twists Jabs
06 - 45 - Curtsy Crosses
07 - 45 - Surfer Knees
08 - 45 - S2S Tap Squats
09 - 45 - Bulgarian Lunges
10 - 30 - Bunny Pulses

Circuit 02: Arms
01 - 45 - Ladder Pushups
02 - 45 - Kickback Flys
03 - 45 - Lawnmowers
04 - 45 - Alt. Curls
05 - 30 - Full Curls
06 - 45 - Pike-Tap Twists
07 - 45 - Traffic Directors
08 - 45 - Box Pushups
09 - 45 - Squat Curls
10 - 30 - Pulse-ups

Circuit 03: Cardio Abs
01 - 45 - Ab Twist Burpees
02 - 45 - Alt. Side Knees
03 - 45 - Kickout Planks
04 - 45 - High Ab Twists
05 - 30 - Ski Tap Abs
06 - 45 - Heel Tap Knees
07 - 45 - Ups Burpees
08 - 45 - Tri-Knee Combo
09 - 45 - Eagle Kicks
10 - 30 - Mt. Tappers

Circuit 04: Mat Abs
01 - 45 - Bicycles
02 - 45 - Bicycle Pass
03 - 45 - ISO V-Taps
04 - 45 - Full V-Taps
05 - 30 - Vert V-Taps
06 - 45 - Hammer Crunch
07 - 45 - Side Rows
08 - 45 - Sting Rays
09 - 45 - Toe Taps
10 - 30 - Paddle Boats

Cool-Down