Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned:
Weights Used: 15lbs [6.8kg]
Intervals: 35/15

Workout Breakdown:

Warm-up
01 - A-Jacks
02 - 1-2 Butt Kicks
03 - Side Lunge Power Squats
04 - Hug & Love Drives
05 - Kang Squats
06 - Step-Up Swing Kicks

01 - Alt Squat Drop Press
02 - Side Lunge Curtsy Curls L
03 - U-Swing Pass Drives L
04 - Side Lunge Curtsy Curls R
05 - U-Swing Pass Drives R
06 - F2B Weed Puller Crawls
07 - Hi-Hold Toe Tap Switches
08 - Twist Lunge Jack Press L
09 - Hi-Low Mowers L
10 - Twist Lunge Jack Press R
11 - Hi-Low Mowers R
12 - Kang Swing Press
13 - Hams Lift Burpees
14 - Alt Balance Knee A-Press
15 - Alt Plyo Balance Tap Drives
16 - Side Drop Shuffle L
17 - Twist Clean Ab Drives L
18 - Side Drop Shuffle R
19 - Twist Clean Ab Drives R
20 - Circle Clean Oblique Drives
21 - Pendulum Swing Tris L
22 - Pendulum Swing Tris R
23 - Bent Wide Lat Rows
24 - DB Step-Up Burpees
25 - Jack Press Core Twists
26 - Lat Drop Thrusters
27 - DB Calves Bounces
28 - Dual Hi-Low Swing Rev Lunges
29 - B-Stance RDL Clean Lunges L
30 - Salute Core Drives L
31 - B-Stance RDL Clean Lunges R
32 - Salute Core Drives R
33 - Criss-Cross Bent Back Rows
34 - S2S W-Raise Steps
35 - L2R Suitcase Curtsy Curls
36 - Dbl Swing Knee Holds
37 - Hop-Over Burpees
38 - Cross Press Drive Holds L
39 - F2B Cross-Over Lunges L
40 - Cross Press Drive Holds R
41 - F2B Cross-Over Lunges R
42 - S2S DB Press Shuffle Drives
43 - Con Curtsy High Pulls L
44 - Con Curtsy High Pulls R
45 - In & Out High Hold Calves Hops
46 - Swing Switch Burpees

Cool-Down
01 - Windmill Sweeps
02 - Circular Cat Cow
03 - Thread the Needle
04 - Spinal Waves
05 - Best Stretch L
06 - Quad Lizards L
07 - Best Stretch R
08 - Quad Lizards R
09 - Walking Hams
10 - Glutes Stretch L
11 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e974d62750003978e6ffbf6c274a57e
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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.