Equipment Needed: Light Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 1050
Weights Used: 10lbs [4.5kg]
Intervals: 20/10

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - Stiff Arm Twists
03 - S2S 1-2 Step-Over Squats
04 - Alt Cossack Threaders
05 - OH Rev Lunges
06 - Kang Squats

01 - S2S Squat Curls
02 - Alt Twist Press Drives
03 - Hi-Low Archer Pulls L
04 - Hi-Low Archer Pulls R
05 - Back Fly Step-Backs
06 - Rapid Bent Row Strikes
07 - Standing DB Chest Flys
08 - Standing Devil Press

09 - Dual Hold Quick Squats
10 - Dual Hold Curtsy-Squat-Lunge L
11 - FWD Drop-Pick Lunges L
12 - Dual Hold Curtsy-Squat-Lunge R
13 - FWD Drop-Pick Lunges R
14 - Rev Pull-Over Lunges
15 - RDL Clean Carry Side Lunge L
16 - RDL Clean Carry Side Lunge R

17 - Pull-Down Crunch Drives
18 - Cross-Press Drive Swings L
19 - Cross-Press Drive Swings R
20 - In & Out Oblique Drives L
21 - In & Out Oblique Drives R
22 - Dual Drive Core March
23 - Bat Swing Drive Twists L
24 - Bat Swing Drive Twists R

25 - Quick Front Lunge Curls
26 - Dual Tri-Extension March
27 - Balrog Jab Twists L
28 - Balrog Jab Twists R
29 - Criss-Cross Bent Back Rows
30 - Bent Back Flys
31 - Rapid ISO Snatches L
32 - Rapid ISO Snatches R

33 - Clean Squat Curls
34 - S2S Hi-Hold Squat Walks
35 - Side Drop Lunge Shuffle L
36 - L2R Cossack Drops L
37 - Side Drop Lunge Shuffle R
38 - L2R Cossack Drops R
39 - GRND Power Pass Squats
40 - DB Carry U-Squats

41 - S2S DB Press Shuffle Drives
42 - Front Pass Skater Shuffles
43 - Balance Curl-Drive Kick-Backs L
44 - Balance Curl-Drive Kick-Backs R
45 - OH High Core Mud Walks
46 - DB Relay Switches
47 - Offset V-Shuffles L
48 - Offset V-Shuffles R

49 - Thruster Press Twists
50 - Hi-Low Stutter Step Curls L
51 - Hi-Low Stutter Step Curls R
52 - F2B Jack Hammer Pulls
53 - Squat Swing Press Tris L
54 - Squat Swing Press Tris R
55 - Hi-Low Gorilla Row Squats
56 - 180 Switch Press March

57 - DB Soft Bounce Calves
58 - Snatch Drop Rev Lunges L
59 - Snatch Drop Rev Lunges R
60 - Reverse Lunges L
61 - Reverse Lunges R
62 - S2S Switch Pick Hustle Drops
63 - ISO GRND Step-Out Squats L
64 - ISO GRND Step-Out Squats R

65 - Dbl Slant Ab Drives
66 - U-Squat Ab Twist Drives L
67 - U-Squat Ab Twist Drives R
68 - Infinity Drive March
69 - Diagonal Dash Lunges L
70 - Diagonal Dash Lunges R
71 - U-Swing Pass Drives L
72 - U-Swing Pass Drives R

73 - S2S W-Raise Steps
74 - Arnold Curtsy Press L
75 - ISO Cross-Grab Gorillas L
76 - Arnold Curtsy Press R
77 - ISO Cross-Grab Gorillas R
78 - S2S ISO Curl Shifts L
79 - S2S ISO Curl Shifts R
80 - S2F Lat Raise Squats

81 - Offset Swing Side Lunges L
82 - Offset Swing Side Lunges R
83 - DB Squat Lunge Kicks L
84 - DB Squat Lunge Kicks R
85 - GRND Pick-Up Squats
86 - Sumo Pick-Drop Squats
87 - RDL Crosses
88 - Alt GRND Step-Back Squats

89 - S2S Slam Steps
90 - S2S Tea Pot Twists L
91 - Shot Put Swings L
92 - S2S Tea Pot Twists R
93 - Shot Put Swings R
94 - Dbl Swing Drives
95 - Alt RDL Snatch
96 - F2B DB Pedal Drop Press

FINISHER - S2S Row Fly Clean Squat Press

Cool-Down
01 - Jefferson CARs
02 - Modified Beast Threaders
05 - Alt Pin the Needle
03 - In & Out Lizard Openers L
04 - In & Out Lizard Openers R
06 - Alt Scorpions
07 - Seated Rev Shoulder Twists
08 - Glutes Stretch L
09 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared/7ea3e05095389d97d8ad0140c58a3796
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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.