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Estimated Calories Burned:
235-529

Equipment Needed:
Dumbbells & Mat

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

Circuit 01 - Lower DB
01 - In & Out Goblet Squats
02 - DB Swings
03 - Halo Lunges
04 - Booty Builders
05 - Alt DB Deadlifts
06 - Stack Squat Hops

Circuit 02 - Lower BW
07 - Squat Tap Sprints
08 - Fender Benders
09 - S2S Shuffle Hops
10 - Side Lunge Squats
11 - F2B Shuffle Taps
12 - Low Skaters

Circuit 03 - Upper DB
13 - In & Out Curls
14 - Lawn Press L
15 - Back Fly Rows
16 - Lawn Press R
17 - Standard Push-ups
18 - Plank Holds

Circuit 04 - Upper BW
19 - Inchworms
20 - Pike-Back Push-ups
21 - Side Tri-Raise L
22 - Stack-N-Row
23 - Side Tri-Raise R
24 - Superman Holds

Circuit 05 - Lower DB
25 - Hi-Low Goblet Squats
26 - Lumberjack Lunges
27 - ISO DB Swings
28 - Side Back Lunge L
29 - Calves Squats
30 - Side Back Lunge R

Circuit 06 - Lower BW
31 - S2S Shuffle Taps
32 - Fender Benders
33 - Rev Kick-Outs L
34 - Donk Lifts
35 - Rev Kick-Outs R
36 - Back Flex Squats

Circuit 07 - Upper DB
37 - Twist Curls
38 - Elevated Push-ups
39 - Kneeling Rows
40 - Cross-Curl Press
41 - Back Fly Kick-Backs
42 - Kneeling Switch Press

Circuit 08 - Upper BW
43 - Jack Plank Step-ups
44 - Dbl Stack Push-ups
45 - T-Crawls
46 - Back TI Raises
47 - Warrior Push-ups
48 - Dive-Bombers

Circuit 09 - Abs
01 - In & Out Taps
02 - Bicycles
03 - Hip Dip Threaders L
04 - Shin Grabbers
05 - Hip Dip Threaders R
06 - L2R Seated Tuck Lifts
07 - Genie Crunch
08 - Flutter Kicks

Cool-Down

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.