Equipment Needed: Light Dumbbells
Level: Advanced
Calories Burned: 921
Weights Used: 10lbs [4.5kg]

Workout Breakdown:

Warm-up
01 - Windmill Jacks
02 - S2S Hero Lunge Taps
03 - Standing Twists
04 - Kang Squats
05 - Step-Up Kicks

01 - Twist Curl Jack Feet Steps
02 - Pom-Pom Skater Press L
03 - Back Fly Step-Backs
04 - Alt Piston Press Drives
05 - Twist Curl Jack Feet Steps
06 - Pom-Pom Skater Press R
07 - Back Fly Step-Backs
08 - Alt Piston Press Drives

09 - S2S Mechanic Squat Steps
10 - L2R Hop Squat Passes
11 - Side Lunge Shuffle L
12 - Hi-Hold Plyo Lunge Drives
13 - S2S Mechanic Squat Steps
14 - L2R Hop Squat Passes
15 - Side Lunge Shuffle R
16 - Hi-Hold Plyo Lunge Drives

17 - Side Lunge Snatch Sprints L
18 - S2S Dbl Pedal Ab Drives
19 - Fire Extinguishers L
20 - S2S Switch Pick Hustle Drops
21 - Side Lunge Snatch Sprints R
22 - S2S Dbl Pedal Ab Drives
23 - Fire Extinguishers R
24 - S2S Switch Pick Hustle Drops

25 - ISO Curtsy Press Tris L
26 - FWD Curl Kick-Backs L
27 - Hammer Curl Fly Steps
28 - Lateral Bent Row Shuffle
29 - ISO Curtsy Press Tris R
30 - FWD Curl Kick-Backs R
31 - Hammer Curl Fly Steps
32 - Lateral Bent Row Shuffle

33 - S2S Squat Walk Thrusters
34 - L2R Halo Lunge Hops
35 - S2S DB Frogger Slams
36 - Cossack Switch Drives
37 - S2S Squat Walk Thrusters
38 - L2R Halo Lunge Hops
39 - S2S DB Frogger Slams
40 - Cossack Switch Drives

41 - Half Skater Snatch L
42 - DB Skaters
43 - Side Pass Twist Drives L
44 - In & Out DB Ladder Drives
45 - Half Skater Snatch R
46 - DB Skaters
47 - Side Pass Twist Drives R
48 - In & Out DB Ladder Drives

49 - ISO Fake Switch Rows L
50 - S2S Squat Curls
51 - Hi-Low Push Press Jacks
52 - Back Fly Around the Worlds
53 - ISO Fake Switch Rows R
54 - S2S Squat Curls
55 - Hi-Low Push Press Jacks
56 - Back Fly Around the Worlds

57 - Grounded Pop Squat Ab Twists
58 - Rev Lunge Switch-Stops
59 - RDL Pulse Press
60 - L2R Flex Hold Twist Lunges
61 - Grounded Pop Squat Ab Twists
62 - Rev Lunge Switch-Stops
63 - RDL Pulse Press
64 - L2R Flex Hold Twist Lunges

65 - Marching Crunch Press
66 - Narrow Wood Chops L
67 - L2R DB Pause Sprint Hops
68 - DB Flex Hold Ab Twists
69 - Marching Crunch Press
70 - Narrow Wood Chops R
71 - L2R DB Pause Sprint Hops
72 - DB Flex Hold Ab Twists

73 - Alt DB Floor Snatch
74 - Side Lunge Archer Rows L
75 - 12 to 3 Lat Raises
76 - Dbl Low Curl Squat Hops
77 - Alt DB Floor Snatch
78 - Side Lunge Archer Rows R
79 - 12 to 3 Lat Raises
80 - Dbl Low Curl Squat Hops

81 - S2B Lunge Hops
82 - Toe Tap Swings
83 - Alt Squat Curl Curtsies
84 - 180 Switch Lunges
85 - S2B Lunge Hops
86 - Toe Tap Swings
87 - Alt Squat Curl Curtsies
88 - 180 Switch Lunges

89 - Twist Lunge Drop Press L
90 - Alt Hands to Feet Taps
91 - L2R Halo Twist Passes
92 - Hi-Low Pedal Sprint Press
93 - Twist Lunge Drop Press R
94 - Alt Hands to Feet Taps
95 - L2R Halo Twist Passes
96 - Hi-Low Pedal Sprint Press

Cool-Down
01 - In & Out Spinal Flex
02 - Alt Shoulder Stretch
03 - Bullet Time Swings
04 - OH Side Stretch
05 - Standing Twists
06 - Alt Cossack Threaders
07 - Wall Calves Stretch
08 - Flamingo Stretch L
09 - Flamingo Stretch R

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.