Same principle as before with this workout. Do A1 first then A2, rest, then repeat it for the 3 sets.
A1 Dumbbell Step Ups 3 sets of 12-15 reps
A2 Dumbbell Chest Press on a Stability Ball 3 sets of 10-12 reps (this isn't a great demo video, but you get the idea.....)
Rest 60 seconds and repeat.
B1 Hyperextensions at 45 degrees 3 sets of 12-15 reps
B2 Pulldowns Wide Grip Pronated 3 sets of 10-12 reps (be sure to retract the shoulders fully on this, and rather than using lower back momentum as shown in the video, fix the torso in one position for the set)
C1 Dumbbell Swings 3 sets of 12-15 reps (no need to swing it as high as in the video)
C2 Stability Ball Rope Crunch 3 sets of 15-20 reps
D Seated External Dumbbell Rotations 3 sets of 12-15 each side.
Get yourself a protein shake, with NO carbs if you are trying to reduce bodyfat. Instead add some extra glutamine!