Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 421
Weights Used: 10-20lbs [4.5-9kg]
Intervals: 35/15

Workout Breakdown:

Warm-up
01 - Cat Cow
02 - Cat-Cow Circles
03 - Alt Bird-Dogs
04 - Low Heel Taps
05 - Rope Climb Crunch
06 - Lying Bent Knee Lifts

01 - Sit-Ups
02 - Weighted Sit-Ups
03 - Seated Russian Twists
04 - Side Plank Threaders L
05 - Side Plank Threaders R
06 - In & Out Plank Walks
07 - DB X-Tap Crunch L
08 - DB X-Tap Crunch R
09 - 3-Tap Crunches
10 - Alt Seated Core Flys
11 - Assisted Bull-Frogs
12 - DB Plank Pull-Overs
13 - Kneeling Seatbelt Swings L
14 - DB Side Hip Dips L
15 - Kneeling Seatbelt Swings R
16 - DB Side Hip Dips R
17 - Cross-Drive Commandos
18 - 3-Legged Pike Drives L
19 - Lying Turkish Sit-Ups L
20 - 3-Legged Pike Drives R
21 - Lying Turkish Sit-Ups R
22 - Genie Pulse Crunches
23 - Reverse Crunches
24 - Clamshell Oblq Drives L
25 - Clamshell Oblq Drives R
26 - F2B Seated Bicycle Drives
27 - Banana Roll Holds
28 - DB Sky Fall Holds
29 - DB Dead-Bugs L
30 - DB Dead-Bugs R
31 - Seated Rainbow Tucks
32 - Alt Crab Taps
33 - Hip-Dip Reachers L
34 - Hip-Dip Reachers R
35 - L2R Plank Walks
36 - Shin Huggers
37 - DB Backseat Passes
38 - DB Hi-Heel Taps
39 - Kneeling Halo Core Twists
40 - ISO Leg Kneeling Rows L
41 - ISO Leg Kneeling Rows R
42 - In & Out Plank Extensions
43 - Rev Seated Knee Drives
44 - Rev L-Sit Rocks
45 - Hollow Holds
46 - DB OH Flutter Kicks

Cool-Down
01 - Spinal Flow
02 - Best Stretch L
03 - Best Stretch R
04 - Cat Cow Circles
05 - Side Stretch Twists L
06 - Side Stretch Twists R
07 - Alt Scorpions
08 - Seated Spinal Twists L
09 - Seated Spinal Twists R
10 - Pull In Knees L
11 - Pull In Knees R

My HR stats: https://flow.polar.com/shared2/7e954ced51edfc9aa0e8f33e76e59a7d
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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.