Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 525
Weights Used: None
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - S2S Hurdle Sprints
02 - Alt Step Jacks
03 - The Windmill
04 - 180 Tri-Switch Lunge
05 - Quick Ham Scoops

Circuit 01 - Pyramid:
01 - 20 - Power Sprints
02 - 30 - Side Lunge Drives L
03 - 40 - Hi-Low Inch Jacks
04 - 50 - Football Drills
05 - 40 - Toe Tap Kicks
06 - 30 - Side Lunge Drives R
07 - 20 - Mt. Climbers

Circuit 02 - Strength:
01 - Mechanic Squat Press
02 - Lateral Rev Lunge Curls
03 - Alt Dbl Curtsy Squats
04 - Alt DB Floor Snatch
05 - Close Squeeze Threader Push

Circuit 03 - Pyramid:
01 - 20 - 1-2-3 Pause Sprints
02 - 30 - 180 Slam Squats
03 - 40 - Step-up Hops
04 - 50 - Gravity Squat Sprints
05 - 40 - Broken Clock Push-ups
06 - 30 - Tri-Strike Switch
07 - 20 - Half Juggler Sprints

Circuit 04 - Strength:
01 - RDL Pulse Press
02 - 180 Hi-Low Goblet Squats
03 - Halo Lunge Hops
04 - Kneeling Row Step-ups
05 - Dbl Push Pike-Backs

Circuit 05 - Pyramid:
01 - 20 - Mo-Towns
02 - 30 - BW Squat Jacks Taps
03 - 40 - Caterpillar Push-ups
04 - 50 - Sagat Sprints
05 - 40 - Side Lunge Switch Drives
06 - 30 - Inchworm Slams
07 - 20 - Tri-Switch Jacks

Circuit 06 - Strength:
01 - Dbl Swing Press
02 - Side Lunge Pass
03 - RDL Step-Back Hops
04 - U-Squat Lunges
05 - Switch Swing Burpees

Cool-Down

My HR stats:
Tip Us: https://buymeacoffee.com/millionairehoy

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.