Equipment Needed: Dumbbells, Mat, Wall, Elevation
Level: Advanced-Extreme
Calories Burned: 558
Weights Used: 25-50lbs [11.3-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - Jumping Jacks
03 - S2S Squats
04 - Standing Twists
05 - The Windmill
06 - Walkouts

01 - Alt DB Floor Snatch
02 - High Pull Curls
03 - Cross-Grab Gorilla Rows
04 - Push-ups
05 - Kneeling Arnold Press
06 - Kneeling Rows
07 - DB Chest Press
08 - DB Floor Dips
09 - DB Pull-Overs
10 - S2S Goblet Squats
11 - Side Lunge Pass
12 - Rev Pulse Lunges L
13 - Rev Pulse Lunges R
14 - Elevated Heel Squat
15 - DB Deadlifts
16 - DB Hip Thrusts
17 - Calves Raises
18 - DB Wall Sits
19 - Pull-Down Crunch Drives
20 - Plank Hold Taps
21 - BW Bicycles
22 - Sit-Ups
23 - Russian Twists
24 - Seated Rainbow Tucks
25 - DB Plank Pull-Overs
26 - BW Flutter Kicks
27 - Rev Plank Drives

BO - Inchworm Hops

Cool-Down
01 - Pancake Rocks
02 - Ham Walks
03 - Cat Cow
04 - Alt Threaders
05 - Side Stretch L/R
06 - Alt Scorpion Twists
07 - Lizard Stretch L
08 - Lizard Stretch R
09 - Glutes Stretch L
10 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e95944fc2c2c8c4955706c7dbf2dccb
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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.