Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 974
Weights Used: 20lbs [9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - L2R Diagonal Jacks
03 - OH Side Lunge Taps
04 - Windmill Sweeps
05 - Walkouts
06 - Kick-Through Threaders

01 - Dual Hi-Low Swing Press Jacks
02 - Side/Turn Carry Lunges L
03 - TNT Snatch Shuffle L
04 - Side/Turn Carry Lunges R
05 - TNT Snatch Shuffle R
06 - Push Thrust 1-2 Drives
07 - Power Chest Press Thrusts
08 - Power Pass-Over Sit-Ups
09 - Alt DB Dead-Bug Press
10 - A-Press Skater Jacks
11 - Dual Pulse Squat Curtsy
12 - Hi-Low Dbl Back Fly Curls
13 - Standing Devil Press
14 - V-Worms
15 - Alt Kick Tap Crunch
16 - CON Russian Twist Press
17 - Alt Squat Drop Drive Twists
18 - 180 FWD Carry Lunge Drives
19 - Rev Lunge Pull-Overs
20 - Close Grip Push-Ups
21 - L2R Lumberjack Press Tris
22 - FWD Lunge Pour Curls
23 - Diagonal DB Glutes Push-Offs
24 - DB Oven Stuffers
25 - DB Bicycle Twists
26 - ISO Side Plank Threaders L
27 - ISO Side Plank Threaders R
28 - 4-March Swings
29 - Alt Suitcase Press
30 - Dual Side Drop Lunges L
31 - Lawn MORES L
32 - Dual Side Drop Lunges R
33 - Lawn MORES R
34 - Cross-Grab Gorilla Rows
35 - Hi-Swing Pull Drives L
36 - Hi-Swing Pull Drives R
37 - Clap Pull-Over Push-Ups
38 - Kneeling Power Lunge Cleans L
39 - ISO Glutes Pull-Overs L
40 - Kneeling Power Lunge Cleans R
41 - ISO Glutes Pull-Overs R
42 - Power Core Press Lifts
43 - Hollow Hold Flutters
44 - Swing Clean Carry Lunges
45 - Dbl Curl Stacks
46 - ISO Half-Kneeling Drive Press L
47 - ISO Half-Kneeling Drive Press R
48 - Pull-Down Crunch Drives
49 - S2S W-Raise Press Steps
50 - FWD Balance Snatch Lunge L
51 - ISO Switch Flip Rows L
52 - FWD Balance Snatch Lunge R
53 - ISO Switch Flip Rows R
54 - RDL Clean Squat Press

Cool-Down
01 - Circular Cat Cow
02 - Beast Mode Threaders
03 - Up-Down Dogs
04 - Alt Scorpion Twists
05 - Bow Pose
06 - Glutes Stretch L
07 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e999577c77fb33269077be9d6ad1364
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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.