Equipment Needed: Dumbbells + Mat
Level: Extreme
Calories Burned: 959
Weights Used: 20lbs [9kg]
Intervals: 30/30 for 3

Workout Breakdown:

Warm-up
01 - Butt Kick Jacks
02 - OH Side Lunge Taps
03 - Windmill Sweeps
04 - Wide Ab Twists
05 - Alt FWD Lunge Pulses
06 - Inchworms
07 - Wall Leg Swings L
08 - Wall Leg Swings R

01 - Dbl Rev Lunge Curls
02 - Half Burpees

03 - Dual Hi-Low Carry Squats
04 - Gravity Jacks

05 - DB Sit-Ups
06 - Sprinter Abs

07 - Kneeling Row Hops
08 - L2R Pike-Hold Crawls

09 - Alt FWD Pick Drop Lunges
10 - Step-Up Swing Kicks

11 - Russian Twists
12 - Xs & Os

13 - S2S Pump Curl Squats
14 - L2R Push Thrusts

15 - RDL Clean Side Lunge
16 - F2B Jack Sprints

17 - Power Press Sit-Ups
18 - Bicycles

19 - Alt DB Floor Press
20 - 180 Hop-Over Burpees

21 - DB Hip Thrusts
22 - Glutes Bridge Walk-Outs

23 - Side Chop Sit-Ups
24 - Little Dippers

25 - RDL Clean Squat Press
26 - Cliffhangers

Cool-Down
01 - Hug & Holds
02 - The Windmill
03 - Circular Cat Cow
04 - Alt Child Pose Threaders
05 - Mod Beast Threaders L
06 - Mod Beast Threaders R
07 - Glutes Stretch L
08 - Glutes Stretch R
09 - Flamingo L
10 - Flamingo R

My HR stats: https://flow.polar.com/shared/7ea99516c9d5b16da99c440f4e752ec0
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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.