Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 401
Weights Used: 15-30lbs [6.8-13.6kg]
Intervals: 40/30/20

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - Alt Butt Kick Squats
03 - A-Jacks
04 - Windmill Sweeps
05 - Walkouts
06 - Best Stretch

01 - S2S Hang Squat Press
02 - GRND Step-Over Squats
03 - Low Skater Hops

04 - Swing Clean Rev Lunges
05 - Rainbow Oblique Drives
06 - Quick Sprints

07 - Renegade Push-Ups
08 - Alt DB Plank Threaders
09 - Hot Hand Planks

10 - Dbl Rev Curl Lunges
11 - DB Front Lunge Twists
12 - Tri-Switch Lunges

13 - Alt DB Dead-Bugs
14 - DB Tuck Crunch
15 - BW OH Flutter Kicks

16 - Power Clean Press
17 - Alt Gorilla Rows
18 - Kneeling Triceps Push-Ups

19 - RDL Clean Squats
20 - Low Halo Squats
21 - Squat Tap Jack Steps

22 - Alt Seated Boat Drops
23 - Pot Stir Sit-Ups
24 - Quick Bicycles

25 - DB Chest Press
26 - DB Lat Pull Press
27 - Pike-Back Push-Ups

28 - L2R Hi-Hold RDL Side Lunges
29 - Halo Lunge Hops
30 - Alt GRND Squat Taps

Cool-Down
01 - Modified Sun Flow
02 - Mod Beast Threaders
03 - Alt Pin the Needle
04 - Alt Side Stretch
05 - Walk the Dog
06 - Alt Scorpion Twists
07 - Lying Quads Pull L
08 - Lying Quads Pull R

My HR stats: https://flow.polar.com/shared2/7ea1e52908cb8167c847024b6080abe9
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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.