Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 568
Weights Used: 15-35lbs [7-16kg]
Intervals: 35/15

Workout Breakdown:

Warm-up
01 - A-Jacks
02 - Hug & Love Drives
03 - S2S Squat Kick Reach
04 - Matrix Sweeps
05 - Triangle Twists
06 - Step-Up Swing Kicks

01 - Jack Press Core Twists
02 - Alt Side Lunge Switch Drives
03 - Golfer Swings L
04 - Golfer Swings R
05 - Alt Cross-Drive Pike Thrusts
06 - Table Twist Press Step-Outs L
07 - Table Twist Press Step-Outs R
08 - Shin Huggers
09 - ISO Hi-Low Bike Taps L
10 - ISO Hi-Low Bike Taps R
11 - DB Sit-Ups
12 - DB Oven Stuffers
13 - Pull-Down Crunch Drives
14 - ISO Kneeling Swing Drive Press L
15 - Racked Core Drives Twists L
16 - DB Oblique Drives L
17 - ISO Kneeling Swing Drive Press R
18 - Racked Core Drives Twists R
19 - DB Oblique Drives R
20 - Hi-Low Plank Jacks
21 - DB Plank Pull-Overs
22 - DB Axe Swing Sit-Ups
23 - Lying Turkish Sit-Ups L
24 - Side Oblique Drive Press L
25 - Lying Turkish Sit-Ups R
26 - Side Oblique Drive Press R
27 - Rocking Rev Plank Drives
28 - DB Trunk Twist Drives
29 - Side Drop Shuffles L
30 - Pendulum Ab Swings L
31 - Side Drop Shuffles R
32 - Pendulum Ab Swings R
33 - Plank Jack Pikes
34 - S2S Pike Crawls
35 - Lint Roller Sit-Ups L
36 - DB X-Tap Crunch L
37 - Lint Roller Sit-Ups R
38 - DB X-Tap Crunch R
39 - Cross-Clean Step-Backs
40 - RDL Mud Walks L
41 - RDL Mud Walks R
42 - DB Sit-Ups
43 - Alt Seated Core Flys
44 - Reverse Crunches
45 - DB Extended Jackknives
46 - OH DB Flutter Kicks

Cool-Down
01 - Spinal Flow
02 - Best Stretch L
03 - Best Stretch R
04 - Cat Cow Circles
05 - Side Stretch Twists L
06 - Side Stretch Twists R
07 - Alt Scorpions
08 - Seated Spinal Twists L
09 - Seated Spinal Twists R
10 - Pull In Knees L
11 - Pull In Knees R

My HR stats: https://flow.polar.com/shared2/7e960d9306497917ab306548363e92af
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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.