Equipment Needed: One Dumbbell
Level: Advanced-Extreme
Calories Burned: 600
Weights Used: 15lbs [7kg]

Workout Breakdown:

Warm-up:
01 - Hugs & Love Raises
02 - L2R Diagonal Jacks
03 - Side Lunge Taps
04 - Side Knee Butt Kicks
05 - Power Squats
06 - The Windmill

Workout:
01 - Tap Drop Press Jacks
02 - Shuffle Swing Lunges
03 - Dbl Squat Walk Press Jacks
04 - S2S Drop Squat Shuffle
05 - Front Pass Press
06 - L2R Jack Press Pass
07 - 180 Pass Press Jacks
08 - 180 Hi-Low DB Press Sprints
09 - Alt Pick-up Squats
10 - Switch Pick Rev Lunge
11 - F2B Pedal Squats
12 - Calf Hop Frog Squats
13 - Power Core Twist Drives L
14 - DB Relay Switches
15 - Power Core Twist Drives R
16 - DB Core Sprints
17 - Alt DB Snatch
18 - In & Out Mechanic Squats L
19 - Alt Half Skater Snatch
20 - In & Out Mechanic Squats R
21 - Gorilla Rows
22 - Side Row Snatch Shuffle L
23 - Lateral Bent Shuffle
24 - Side Row Snatch Shuffle R
25 - Alt Low Hop Pick-up Squats
26 - Bullet Lunge Pulse Hops L
27 - Alt Twist Lunge Switch Drops
28 - Bullet Lunge Pulse Hops R
29 - Hi-Low DB Core Twists L
30 - Halo Pass Skaters
31 - Hi-Low DB Core Twists R
32 - Squat Press Squat Swing Kick

Cool-Down:
01 - In & Out T-Spine Flow
02 - Rev Sumo Squat Turns
03 - Alt Shoulder Stretch
04 - Windmill Sweeps
05 - Alt Cossack Threaders
06 - Standing Twists
07 - Bent Swimmers
08 - Flamingo L
09 - 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.