This workout is divided into four circuits. Do one set of each exercise within a circuit and repeat for a total of 2-3 circuits, then move on to the next circuit and do the same.
Workout time: 45-60 minutes
Goals: Maintain strength; continue toning and shaping while maximizing fat-burning.
Frequency: 3 days per week; follow for four weeks Intensity: Choose a weight that you can handle for 15-20 reps. If 20 reps are too easy, increase the weight. If 15 reps are too difficult, lighten up.
Reps: 15-20
Sets: 2-3 sets of each exercise listed
Rest between sets: 30 seconds
Rest between workouts: 2 days
Cardio: Do 4-5 days of cardiovascular exercise for 30-40 minutes at 75%-85% of your maximum heart rate. (To compute, subtract your age from 220 and multiply by 0.75 and 0.85. Keep your heart rate within this range, measured in beats per minute.) The Advanced Dumbbell Workout
| Bodypart | Exercise | Sets | Reps |
| Circuit No. 1 | 2-3 | 15-20 | |
| Chest | Dumbbell Flye | ||
| Chest | Dumbbell Bench Press | ||
| Quads/Glutes | Dumbbell Squat | ||
| Calves | Standing Calf Raise | ||
| Circuit No. 2 | 2-3 | 15-20 | |
| Back | Dumbbell Pull-Over | ||
| Back | One-Arm Dumbbell Row | ||
| Hamstrings | Romanian Deadlift | ||
| Circuit No. 3 | 2-3 | 15-20 | |
| Shoulders | Dumbbell Lateral Raise | ||
| Shoulders | Seated Overhead Press | ||
| Glutes | Stationary Bench Lunge | ||
| Circuit No. 4 | 2-3 | 15-20 | |
| Biceps | Incline or Seated Curl | ||
| Triceps | Dumbbell Kickback or Overhead Dumbbell Extension | ||
| Glutes | Alternate Dumbbell Lunge | ||
| Abs | Crunch | 2 | as many as you can |
| Abs | Reverse Crunch | 2 | as many as you can |
| Abs | CrossoverCrunch | 2 | as many as you can; each side |
