Total Body Fat Loss and Conditioning Work out

Trying to shed the birthday/vacation calories by torturing myself with this baby.  Did a warm up on the treadmill for 10 minutes. So excited for a shower!

Round 1 - each exercise for 1 minute:
1. Air squats
2. Isometric squat
3. Hands-off pushups
4. Back extension
5. Pop-ups

Round 2 - each exercise for 1 minute:
1. Air squats
2. Squat thrusts
3. Push-ups
4. Burpees
5. Alternating lateral planks

Round 3 (need two dumbbells) - each exercise for 30 seconds, take a 30 second break, then repeat:
1. Lateral lunges
2. Bent-over row
3. Alternating upright row
4. Rotation curls

Round 4 - each exercise for 30 seconds. First start off with the dumbbell in your right hand, complete each exercise, then switch to your left.
1. Around the world
2. Dumbbell swing
3. High pull
4. One-arm, single-leg row
5. Diagonal press

Round 5 - each exercise for one minute:
1. Twisting floor press (1 minute right hand, 1 minute left hand)
2. Half get up (1 minute right hand, 1 minute left hand)
3. Prone alternating dumbbell rows (1 minute)


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