Light dumbbells

Prime Phase

Moderate to heavy dumbbells and chair/couch/bench
5 exercises, 12 reps each

Ease into these moves as you begin to strengthen and prime your body for more.

Use light to moderate dumbbells.
Take breaks as needed.
Look for 4 signs you're in the right intensity: muscle burn, muscle fatigue, heat/sweat, breathless

Perform these 15 exercises 15 times each. You need a bench/chair/couch for the steps ups.
You want to create 4 signs of fat burning: heat/sweat, breathlessness, muscle burn and muscle fatigue.

Listen to your body and take breaks as needed.
Form is more important than how many reps you do.

Heavier dumbbells
Use a heavier set of dumbbells and switch to the lighter set once form fails.
Work at the highest intensity possible, while keeping good form.

Use a heavier set of dumbbells here. Keep a lighter one on the side if form begins to fail.

You need a moderate and heavy set of dumbbells.
Feel free to modify the cardio moves as you see fit.

Use moderate to heavy dumbbells.

Use heavy dumbbells and a bench/couch/chair for step ups
5 exercises, 3 sets

Use heavy weights to start and drop down once you lose form.

Use moderate to heavy dumbbells

4 sets of upper body moves. Set 1: 12 reps. Set 2: 10 reps. Set 3: 8 reps. Set 4: 8 reps.
Use the heaviest weights you have for as long as you keep good form. Once form is compromised, use lighter weight.

Use moderate and heavy dumbbells

4 exercises, 4 sets
Followed by a brief breath exercise
Use moderate to heavy weights