Equipment Needed: Dumbbells
Level: Intermediate-Advanced
Calories Burned: 452
Weights Used: 20 lbs [9 kg]

Workout Breakdown:

Warm-up

01 - Hugs & Love
02 - L2R Lunge Tap Squats
03 - Bullet Time Swings
04 - The Windmills
05 - Open Close Gate Steps
06 - Ham Scoops

Workout:
01 - Alt Floor Snatch
02 - ISO Side Swing Lunge Pulls L
03 - S2S Tri-Press Squats
04 - ISO Side Swing Lunge Pulls R
05 - DB Low Skater Shuffle
06 - Dbl Curl Rev Lunges
07 - ISO Row Step-Ups L
08 - S2S Switch Drop Squats
09 - ISO Row Step-Ups R
10 - S2S Split Curl Squats
11 - Side Lunge Row Snatch L
12 - Shoestring OH Drives L
13 - Side Lunge Row Snatch R
14 - Shoestring OH Drives R
15 - Switch Pick Rev Lunge
16 - L2R Side Lunge Swing Squats
17 - RDL Pulse Press
18 - Balance Crane Rows L
19 - ISO Balance Curls L
20 - Half Squat Swing Step-Backs
21 - Balance Crane Rows R
22 - ISO Balance Curls R
23 - Mechanic Squats
24 - Kickstand Lunge Rows L
25 - Hammer Curl Switch Squats
26 - Kickstand Lunge Rows R
27 - S2S Slam Squats
28 - Alt Suitcase RDLs
29 - ISO DB Swings
30 - S2S Shuffle Floor Snatch

Cool-Down:
01 - Deep Spinal Flow
02 - Ham Scoop Knee Pulls
03 - Shoulder Stretch L/R
04 - Jefferson CARs
05 - Cossack Threaders
06 - Flamingo L
07 - Flamingo R

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.