Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 487
Weights Used: 20lbs [9kg]
Intervals: 40/20 (Strength) 30/12 (Cardio)

Workout Breakdown:

Warm-up
01 - Pogo Hops
02 - Hacky Tap Hops
03 - Jumping Jacks
04 - S2S Hero Tap Lunges
05 - Butt Kicks
06 - 1-2 Step-Over Squats
07 - Standing Twists
08 - OH Rev Lunge Drive Switch
09 - Hip Hinge Side Reach
10 - Wall Leg Swings L
11 - Wall Leg Swings R

01 - DB Switch Pick Rev Lunges
02 - DB Relay Switches
03 - GRND Cossack Switch Snatch
04 - DB Hold Push Kicks
05 - Criss-Cross Bent Row Lifts
06 - Top Loaded Kang Squats

07 - LVL 3 Sprints
08 - Plyo Tap Hop-Overs
09 - Prisoner Butt Kicks
10 - GRND Switch Lunge Drives
11 - Dbl Pause Jacks
12 - Quick Burst High Knees

13 - Jack Press Core Twists
14 - ISO Snatch Rev Lunges L
15 - Dual Balance Ham Drives L
16 - ISO Snatch Rev Lunges R
17 - Dual Balance Ham Drives R
18 - Alt Dual Swing Drives

19 - Hi-Wide Sprints
20 - Kenyan Drills
21 - S2S Hater Sprints
22 - Lateral Sprints
23 - 180 Slam Squats
24 - 180 Juggler Sprints

Cool-Down
01 - Kang Squats
02 - The Windmill
03 - Cossack Sweeps
04 - Circular Cat Cow
05 - Modified Beast Threaders
06 - Walk the Dog
07 - Alt Scorpion Twists
08 - Bow Pose
09 - Glutes Stretch L
10 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e9cdd6bd974306697c01facd6a4f74f
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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.