Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 651
Weights Used: 20lbs [9kg]
Intervals: 40/30/20

Workout Breakdown:

Warm-up
01 - Windmill Jacks
02 - Standing Twists
03 - S2S Prisoner Hurdles
04 - SWS Lunges L
05 - SWS Lunges R
06 - Kang Squats
07 - Kneeling Push-Rockers
08 - Beast Mode Threaders

01 - Hang Clean Press
02 - Alt Landmine Press
03 - Mike Tyson Push-Ups

04 - FWD Pick-Drop Lunges
05 - Hi-Hold Plyo Lunge Drives
06 - 180 Plyo Lunge Hops

07 - Dbl Swing Drives
08 - Rainbow Oblique Drives
09 - Rainbow Swing Kicks

10 - Renegade Push-Ups
11 - DB Plank Threaders
12 - Pike-Tap Push-Ups

13 - 180 Sumo Pulse Twist Squats
14 - U-Squat Lunge Hops
15 - GRND Quick Tap Squats

16 - DB Extended Jackknives
17 - DB Sit-Ups
18 - Xs & Os

19 - Ext Rot Curl Step-Outs
20 - F2B U-Curl Steps
21 - GRND Back Flex Hug Steps

22 - RDL Clean Side Lunges
23 - L2R Halo Lunge Hops
24 - L2R Slam Floor Lunges

25 - Dual Drive Holds
26 - Pull-Down Crunch Drives
27 - High Praise Sprints

28 - Hi-Low High Pulls
29 - L2R Cross Chop Jacks
30 - A-Jacks

31 - RDL Clean Squats
32 - RDL Halo Twists
33 - L2R OH Ham Tap Hops

34 - DB Flutter Kicks
35 - DB Hollow Ball Crunches
36 - Rev Burpee Sit-Ups

37 - Devil Press Burpees
38 - Alt Swing Switch Burpees
39 - Hop-Over Burpees

Cool-Down
01 - In & Out T-Spine Flex
02 - Matrix Sweeps
03 - Walking Hams
04 - Walk the Dog
05 - Best Stretch L
06 - Hi-Pigeons L
07 - Half Things L
08 - Best Stretch R
09 - Hi-Pigeons R
10 - Half Things R

My HR stats: https://flow.polar.com/shared/7ea924864bdc98b9a9bc6083f3bc92f5
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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.