Equipment Needed: One Dumbbell
Level: Advanced-Extreme
Calories Burned: 1015
Steps: 3249
Weights Used: 15lbs [7kg]

Workout Breakdown:

Warm-up

01 - Clap Pull Step-Backs
02 - Standing Twists
03 - Sunrise Squats
04 - S2S Hero Lunge Taps
05 - Kang Squats
06 - Ham Scoop Swings

01 - ISO DB Swings
02 - Halo Pass Skaters
03 - Lunge Row Shuffle Snatch L
04 - F2B U-Curl Steps
05 - Lunge Row Shuffle Snatch R
06 - F2B DB Pedal Drop Press
07 - Alt Balance Squat Press Tris
08 - Twist Tap High Pull Squats L
09 - Lateral Bent Row Shuffle
10 - Twist Tap High Pull Squats R
11 - 180 Press March
12 - Quarterback Tri Throws L
13 - Tornado Pass Press L
14 - Grounded Suitcase Step-Overs
15 - Quarterback Tri Throws R
16 - Tornado Pass Press R
17 - Alt Front Pass Skaters
18 - Switch Pick Rev Lunges
19 - Shot Put Press L
20 - Alt Cossack Switch Rows
21 - Shot Put Press R
22 - F2B Dbl RDL Pedals
23 - ISO Squat Curls L
24 - S2S Switch Pick Hustle Drops
25 - ISO Squat Curls R
26 - F2B DB Tap Kicks L
27 - Side Pass Cross Kicks L
28 - Hi-Low DB Core Twists L
29 - F2B DB Tap Kicks R
30 - Side Pass Cross Kicks R
31 - Hi-Low DB Core Twists R
32 - Halo Slam Squats
33 - V Pedal Press
34 - Hi-Low Archer Row Drives L
35 - L2R Standing DB Slams
36 - Hi-Low Archer Row Drives R
37 - DB Front Lunge Twists
38 - ISO Balance Ham Rows L
39 - ISO Kick-Back Curl Steps L
40 - ISO Balance Ham Rows R
41 - ISO Kick-Back Curl Steps R
42 - In & Out Liberty Swings L
43 - Rev Lunge Pull-Overs
44 - In & Out Liberty Swings R
45 - Side Lunge Rainbow Kicks
46 - Alt Gorilla Rows
47 - Alt Fire Extinguishers
48 - In & Out Mechanic Squats L
49 - S2S Dbl Swing Shuffle
50 - In & Out Mechanic Squats R
51 - Side Drop Lunge Shuffle L
52 - Narrow Halo Squats
53 - Side Drop Lunge Shuffle R
54 - L2R Butt Kick Swings
55 - OH Weed Pull Shuffle
56 - Power Twist Turn Press L
57 - Lawn MORES L
58 - U-Squat Lunges
59 - Power Twist Turn Press R
60 - Lawn MORES R
61 - Alt Squat Lunge Kicks
62 - L2R RDLs
63 - L2R DB Pedal Pass
64 - Alt Hands and Feet Taps
65 - Bent Switch Twist Rows
66 - F2B Pedal Squats

01 - Hug & Love Raises
02 - Alt Shoulder Stretch
03 - Rev Shoulder/Traps
04 - Jefferson CARs
05 - Rev Sumo Squat Turns
06 - Standing Twists
07 - Alt Cossack Twists
08 - Ham Scoop Swings
09 - Flamingo L
10 - Flamingo R

Cool-Down

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.