Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 777
Weights Used: 20-35lbs [9-16kg]
Intervals: 60/20

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - Jumping Jacks
03 - 1-2 Step-Over Squats
04 - Standing Twists
05 - The Windmill
06 - Walkouts
07 - Beastmode Threaders

01 - RDL Clean Squat Press
02 - DB Curl Press Drives
03 - Alt Front V-Lunges
04 - DB Burpee Step-Ups
05 - Alt Bear Thrust Threaders
06 - U-Squat Ab Twists
07 - Criss-Cross Bent Back Rows
08 - S2S Hi-Hold RDL Side Lunges
09 - V-Worms
10 - Russian Drop Sit-Up
11 - DB Jackknife Extensions
12 - Swing Clean Carry Lunges
13 - Alt DB Snatch Windmills
14 - Dbl Curl Hold Stacks
15 - Dbl Back Fly Arnold Press
16 - L2R Clockwork Push-ups
17 - Tri-Tunk Twist Drives
18 - S2S Pulse Squat Hammer Curls
19 - ISO Swing Switch Burpees
20 - ISO Pulse Pass-Over Sit-Ups
21 - Hi-Low Russian Twists
22 - HEAVY DB Hip Thrusts
23 - Power Chest Press Thrust
24 - HEAVY Kneeling Rows
25 - Low Halo Squats
26 - RDL Clean Step-Backs
27 - Dbl Side Lunge Thrust-Overs
28 - Con Pike-Back Push-Ups
29 - Pull-Over Press Crunches
30 - Alt DB Dead-Bugs
31 - 180 Hi-Low Goblet Squats
32 - L2R Lumberjack Press Tris
33 - Alt Hammer Curl Drop Squats
34 - Cross-Grab Gorilla Rows
35 - Plank Hold Pull-Overs
36 - Alt Drive Pull Crunch
37 - Alt Half Turkish Passes
38 - RDL Pulse Press
39 - 180 FWD Carry Lunge Drives
40 - Devil Press Burpees

Cool-Down
01 - Sunrise Squats
02 - Ham Walks
03 - Cat Cow
04 - Pin The Needle
05 - In & Out Lizards L
06 - In & Out Lizards R
07 - Alt Scorpions
08 - Glutes Stretch L
09 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7ea13dc398372ff2bf1382184545a2b1
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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.