This is Workout C of the Metabolic Mayhem (MM) Transformation Program with BJ Gaddour. This is the "Wheels of Steel" workout which is still total body but with an extra emphasis on your legs. Alternate between MM Workout A, B, and C for 3-4 weeks.
Two Dumbbells (Medium to Heavy)
Swiss Ball (If you do not have one, replace with hip extensions)
Bench, aerobic step, or stable ottoman to elevate leg and perform step ups