Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 514
Weights Used: 20lbs [9kg]
Intervals: 30+30/25

Workout Breakdown:

Warm-up
01 - Dbl Alt Step Jacks
02 - Hero Tap Lunges
03 - Standing Twists
04 - Open Gate Squats
05 - The Windmill
06 - Inchworms

01 - Swing Switch Burpees
02 - Clap Pull-Over Push-Ups

03 - Thrusters
04 - Squat Tap Jacks

05 - Alt Rev Lunge Curls
06 - FWD Lunge Burpees

07 - Alt Squat Drop Drive Twists
08 - Standing Ab Twists

09 - Devil Press
10 - Mike Tyson Push-Ups

11 - RDL Clean Rev Lunges
12 - GRND Switch Lunge Drives

13 - DB In & Out Tap Squats
14 - Kick-Flip Burpees

15 - RDL Crosses
16 - Low Twist Tap Hops

17 - Dbl Pike-Back Push-Ups
18 - Plank Pike Jacks

19 - DB Skaters
20 - L2R Half-Whole Tucks

21 - Rev Pull-Over Lunges
22 - Donkey Hop Planks

23 - Bent Row Cleans
24 - Burpee Sprawls

25 - L2R Suitcase Curtsy Curls
26 - Low Jack Squats

27 - DB Dual Strict Drive Holds
28 - In & Out Ladder Sprints

29 - Renegade Push-Ups
30 - BW Shoulder Knee N Row

31 - RDL Pulse Press
32 - Hinge Jack Foot Taps

33 - Rev Swing Tap Lunges
34 - 180 Juggler Sprints

Cool-Down
01 - Jefferson CARs
02 - Cossack Threaders
03 - Walk the Dog
04 - Alt Plank Lunge Switch
05 - Alt Scorpions
06 - Glutes Stretch L
07 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e988ced1f33a322b7cc49f61d3544ea
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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.