Equipment Needed: Light Dumbbells + Mat
Level: Intermediate
Calories Burned: 391
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Kneeling Arm Swings
02 - Kneeling Side Reaches
03 - Circular Cat Cow
04 - Mod Beast Threaders
05 - Alt Side Stretch
06 - BW Hip Thrusts
07 - Training Wheel Taps
08 - Bent Knee Wipers

01 - Alt Kneeling Clean Lunge Press
02 - Kneeling Wide Rows
03 - B-Boy Push-Ups
04 - Glutes Stabbers
05 - DB Glutes Bridge Walks
06 - Shin Loader Crunches
07 - Pull-Over Sit-Ups
08 - Half Kneeling Clean Press L
09 - DB Clamshells L
10 - Half Kneeling Clean Press R
11 - DB Clamshells R
12 - 12 to 3 Lat Raises
13 - Count-Down Push-Ups
14 - Dead-Bug Tris
15 - ISO Glutes Hold Pull-Overs L
16 - ISO Glutes Hold Pull-Overs R
17 - Downward Donks
18 - Kneeling W-Curl Thrusts
19 - DB Sit-Ups
20 - DB OH Rev Crunches
21 - Side Hip Dips L
22 - Copenhagen Lifts L
23 - Side Hip Dips R
24 - Copenhagen Lifts R
25 - Split Sit Snatch
26 - Plank Row Threaders L
27 - Plank Row Threaders R
28 - Stack Push Climber Crosses
29 - Rev Burpee Sit-Ups
30 - GRND Turkish Thrusts L
31 - GRND Turkish Thrusts R
32 - Alt Crab Taps

Cool-Down
01 - Kneeling Shoulder Stretch
02 - Modified Sun Flow
03 - Alt Pin The Needle
04 - Walk the Dog
05 - Lizard Openers L
06 - Lizard Openers R
07 - Alt Side Stretch
08 - Scorpion Twists
09 - Seated Glutes Stretch L
10 - Seated Glutes Stretch R

My HR stats: https://flow.polar.com/shared/7ea95d9da001f4045fb211be4a83f74d
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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.