Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 698
Weights Used: 20 lbs [9 kg]

Workout Breakdown:

Warm-up
01 - A-Jacks
02 - Standing Twists
03 - Ham Tap Rev Lunges
04 - Side Lunge Squats
05 - Step-Up Swing Kicks
06 - Alt Trunk Twist Hinge

Workout:
01 - Swing Switch Burpees
02 - Side Drop Shuffle L
03 - Plyo Floor Snatch Drives
04 - Side Drop Shuffle R
05 - Halo Slam Squats
06 - RDL Mud Walk Press L
07 - ISO Lift Burpees L
08 - DB Skaters
09 - RDL Mud Walk Press R
10 - ISO Lift Burpees R
11 - Low Halo Squats
12 - Staggered Clean Press L
13 - Alt Swing Catch Curtsies
14 - Staggered Clean Press R
15 - Alt Landmine Press
16 - Jack Crawl Hops
17 - Hi-Low DB Core Twists L
18 - Power Pass Squat Press
19 - Hi-Low DB Core Twists R
20 - S2S DB Frogger Slams
21 - ISO Touch-Down Swings L
22 - L-Hop Curls L
23 - ISO Touch-Down Swings R
24 - L-Hop Curls R
25 - Jack Squat Drop Hops
26 - Diagonal Dash Lunges L
27 - L2R Power Pass Press
28 - Diagonal Dash Lunges R
29 - DB Press Jacks
30 - Alt Low Hop Pick-up Squats
31 - Clockwork Swing Lunges L
32 - Alt Switch Drop Lunges
33 - Clockwork Swing Lunges R
34 - Offset Clap Pull Burpees

Cool-Down:
01 - Ham Scoop Swings
02 - Alt Shoulder Stretch
03 - Kang Squats
04 - Bent Swimmers
05 - Deep Cossack Stretch
06 - World's Best Stretch
07 - Wall Calves Stretch

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.