Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 890
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - A-Jacks
02 - Hi-Wide Ab Twists
03 - S2S Wall Pushers
04 - Cossack Threaders
05 - Walkouts
06 - Alt Kick-Out Threaders

01 - Balance Step-Back Curl Press L
02 - Balance Step-Back Curl Press R
03 - Criss-Cross Bent Row Lifts
04 - Dbl Push Plank Jacks
05 - DB Pull-Over Sit-Ups
06 - DB Oven Stuffers
07 - Kneeling 12 to 3 Lat Sweeps
08 - Kneeling Dual Tris Extensions
09 - Dbl Curl Press Steps
10 - Swing Switch Burpees
11 - DB Split Kick Push-Ups
12 - DB Skater Cleans
13 - Rev Curl Balance Rows L
14 - Rev Curl Balance Rows R
15 - Cross-Grab Gorilla Rows
16 - Renegade Drag Crawls
17 - Power Chest Press Thrusts
18 - Kneeling Power Lunge Cleans L
19 - Kneeling Power Lunge Cleans R
20 - DB Sit-ups
21 - DB Extended Jackknives
22 - S2S Bat Swing Shuffle
23 - DB Curl Stacks
24 - Dead-Drop Rows L
25 - ISO Elevated Push-Ups L
26 - Dead-Drop Rows R
27 - ISO Elevated Push-Ups R
28 - Alt Split Sit Clean Press
29 - Split Sit Piston Press
30 - Close Chest Press Flys
31 - GRND Turkish Thrusts L
32 - GRND Turkish Thrusts R
33 - DB Bicycles
34 - Crab-Tap Sit-Ups
35 - Shoulder Shrug Press
36 - Dbl FWD Lunge Pour Curls
37 - Bent Row Cleans
38 - Push-Up Flings
39 - Kneeling Chop Swing Step-Ups
40 - Con-Curl Press L
41 - ISO Balance Kneeling Rows L
42 - Con-Curl Press R
43 - ISO Balance Kneeling Rows R
44 - Decline Chest Press
45 - Power Pass-Over Sit-Ups
46 - OH Bicycle Drives
47 - High DB Shin Huggers
48 - Side Plank Threaders L
49 - Side Plank Threaders R
50 - 12 to 3 Lat Raises
51 - Dbl Back Fly Curls
52 - Landmine Rows
53 - Devil Press Burpees
54 - Fast/Slow Climbers

Cool-Down
01 - Kneeling Spinal Flex
02 - Circular Cat Cow
03 - L2R Side Stretch
04 - Walk the Dog
05 - Mod Beast Threaders L
06 - Mod Beast Threaders R
07 - Alt Scorpions

My HR stats: https://flow.polar.com/shared/7ea5e36a42d056c293b9ffac21cd64e0
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Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.