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This metabolic conditioning circuit is designed to burn fat and build muscle at the same time with just 5 multi-muscle, heart pumping moves (plus some targeted core bodyweight conditioning at the end). Be sure to listen to your body during the workout and adjust intensity to meet your needs and current fitness level (feel free to use heavier or lighter loads, make the intervals shorter or longer as needed). Make sure you've mastered good form with basic moves like squats, deadlifts, push ups and planks before attempting this routine.

Level: Intermediate/Advanced

Equipment: Two sets of dumbbells - one heavy and one light (I'm using 5 lbs and 10 lbs, will vary with your fitness level)

Intensity: Moderate to High


Boost your metabolism and burn fat while you sculpt the muscles in your arms, shoulders, upper back, abs, waist, back, hips, thighs, quadriceps, glutes, butt, calves, core and more with exercises like:

Warm Up
Deadlift Squat Cobra
Plank Walkover Push Up
Alternating Curtsey Lunge Curl and Narrow Overhead Press
Alternating Rear Lunge with Dumbbell Swing Ski
Held overhead raise down and up
Elbow Plank Crawl
T-I Spine Extensions
V Sit Up Cross Reach
Tabletop Hold
Cool Down/Stretch

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