Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 329
Weights Used: 15-30lbs [7-13.6kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Low Plank Hold
02 - High Plank Walk-Ins
03 - Modified Sun Flow
04 - Slide-Up Crunch
05 - Alt Tuck Crunch Heel Taps
06 - Shin Huggers

01 - Seated Alt Sprinter Tucks
02 - DB Sit-Ups
03 - Power Pulse Sit-Ups
04 - Con Seated Russian Twists
05 - Kneeling A-Press Twists
06 - Hi-Low DB Plank Pull-Overs
07 - Tri-Bike Taps
08 - Lying Turkish Sit-Ups L
09 - Lying Turkish Sit-Ups R
10 - Extended Seat-Ups
11 - DB Seated Bull-Frogs
12 - Seated Rainbow Tuck Drives
13 - Contra Plank Reach Lifts
14 - Side Hip Dips L
15 - DB Side Hip Holds L
16 - Side Hip Dips R
17 - DB Side Hip Holds R
18 - DB Ball Crunch
19 - Power Pass-Over Sit-Ups
20 - Scissor Switch Taps
21 - DB Extended Jackknives
22 - X-Tended Plank Walks
23 - Hover Plank Threaders L
24 - Hover Plank Threaders R
25 - Hi-Pot Stir Sit-Ups
26 - Lazy Boy Sit-Ups
27 - DB Bicycles

Cool-Down
01 - Spinal Flow
02 - Cat Cow Circles
03 - Side Stretch L
04 - Side Stretch R
05 - Scorpion Twists L
06 - Scorpion Twists R
07 - Seated Spinal Twists L
08 - Seated Spinal Twists R

My HR stats: https://flow.polar.com/shared2/7e9a5cbb17b327497653cefec1c0e9c1
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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.