'Level FOUR | NO jumping, NO squats, ALL standing | LIGHT + HEAVY dumbbells | BURN 250 - 325 calories This is probably the most THOROUGH of the Thorough Thursday workouts ever! My friends, we\'re doing CARDIO, then CARDIO TONING, then full-on STRENGTH work for a terrific, full body sculpt, burn and tone. Get my 3-pair set of dumbbells from Amazon (affiliate): https://amzn.to/2vkvMkg Of course this efficient and effective workout includes a warm up and cool down, too. And with NO jumping, NO floor work and NO squats, it\'s both knee friendly and wrist friendly! SET UP: Interval timer is set for 30 seconds of work and just 10 seconds of rest WARM UP (untimed): Arm Circles with High Knees Arm Crossers with Booty Kickers Welcome to My Homes with Tap Backs CARDIO EXERCISES (repeat the circuit 2x): Big Arm Side Shuffles Middle Skips Walking Stars Low Tick Tocks Booty Kicker Jacks Star Bursts CARDIO TONING EXERCISES (LIGHT dumbbells, repeat the circuit 2x): Overhead to Side Crunch Sidestep Biceps Curls Front Raise Skiers High Knee Punches Drinky Bird Jacks Punch Down Switchfoot STRENGTH EXERCISES (HEAVY dumbbells, repeat the circuit 2x): Split Squats Letter Xs Curtsy Lunges with Press Ups Bent Over Flys Side Bend Side Balance Peek a Boo High Knees FINISHER (unweighted, repeat 2x): Front Kick / Back Kick (left side, then right side) COOL DOWN STRETCHING EXTENDED COOL DOWN: https://youtu.be/V2CTHi7R6Pc // FOLLOW
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