Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 589
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Dbl Slanted Step-Jacks
02 - Rainbow Swing Knees
03 - Standing Twists
04 - L2R Step Squats
05 - Cossack Threaders
06 - OH Rev Lunges
07 - Kang Squats
08 - Inchworms

01 - L2R Twist Curl Squats
02 - Dual Ham Swing Pull Drives
03 - GRND Cossack Switch Snatch
04 - Dbl Rev Lunge Curls
05 - DB Pick-Drop Inchworms
06 - Pull-Over Push-Ups
07 - Pull-Over Sit-Ups
08 - Hollow Crunch Scissors
09 - Hover Plank Threaders L
10 - Hover Plank Threaders R
11 - F2B Jack Sprints
12 - L2R Rainbow Slam Hops
13 - S2S GRND Squat Walk Press
14 - Alt Bent Back Flys
15 - Switch Pick Rev Lunges
16 - Dbl Lawn Step-Ups L
17 - Dbl Lawn Step-Ups R
18 - Swing Switch Burpees
19 - DB Sit-Ups
20 - Russian Twist Drops
21 - DB Side Plank X-Drives L
22 - DB Side Plank X-Drives R
23 - Power Pass-Over Sit-Ups
24 - Juggler Sprints
25 - Alt Power Press Drives
26 - FWD Pick-Drop Lunges
27 - DB Trunk Twist Drives
28 - Hi-Low Shot Put Press Shuffle L
29 - Hi-Low Shot Put Press Shuffle R
30 - Cross-Grab Gorilla Rows
31 - F2B Ski Swing Calves Walks
32 - Fast-Slow Elevated Climbers

Cool-Down
01 - Standing Shoulder Stretch
02 - Jefferson CARs
03 - Circular Cat Cow
04 - Walk the Dog
05 - Mod Beast Threaders
06 - Quad Lizard Stretch L
07 - Quad Lizard Stretch R
08 - Alt Pin the Needles
09 - Glutes Stretch L
10 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared/7ea88c54d291052586ea490bef410395
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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.