Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 703
Weights Used: 15lbs [6.8kg]
Intervals: 35/15

Workout Breakdown:

Warm-up
01 - Windmill Jack Steps
02 - Windmill Sweeps
03 - S2S Wall Push Shuffle
04 - In & Out BW Trusters
05 - Kang Squats
06 - Step-Up Swing Kicks

01 - S2S Ham Swing Clean Steps
02 - Twist Drop Drive Press L
03 - Pendulum Ab Swings L
04 - Twist Drop Drive Press R
05 - Pendulum Ab Swings R
06 - FWD Lunge Pour Curls
07 - Power Press Core Drives
08 - Criss-Cross Bent Back Rows
09 - L2R Suitcase Curtsy Curls
10 - In & Out Mech Squat Press L
11 - Dbl Hi-Low Slanted Ab Drives L
12 - In & Out Mech Squat Press R
13 - Dbl Hi-Low Slanted Ab Drives R
14 - DB Bent Fly Lifts
15 - Alt Swing Switch Lunges
16 - Balance Ham Rows L
17 - ISO Locked Balance Curl Press L
18 - Side Lunge Snatch Drives L
19 - Balance Ham Rows R
20 - ISO Locked Balance Curl Press R
21 - Side Lunge Snatch Drives R
22 - In & Out Agility Steps
23 - Thruster Press Pull Drives
24 - ISO L2R RDL High Pulls L
25 - Mid Chop Hi-Twists L
26 - ISO L2R RDL High Pulls R
27 - Mid Chop Hi-Twists R
28 - GRND Dbl Row Shift-Overs
29 - U-Squat Ab Twist Drives L
30 - ISO Snatch Tri-Extensions L
31 - U-Squat Ab Twist Drives R
32 - ISO Snatch Tri-Extensions R
33 - Hi-Hold RDL Side Lunges L
34 - Alt GRND Push Press Drives
35 - Hi-Hold RDL Side Lunges R
36 - Dbl Rev Lunge Curls
37 - Hi-Low Swing Squats L
38 - DB Oblique Drives L
39 - Hi-Low Swing Squats R
40 - DB Oblique Drives R
41 - L2R RDL High Pulls
42 - Diagonal Dash Lunges L
43 - Alt Hammer Curl Drop Squats
44 - Diagonal Dash Lunges R
45 - Cross-Grab Gorilla Rows
46 - S2S DB Floor Snatch Shuffle

Cool-Down
01 - Hug & Love Drives
02 - Jefferson CARs
03 - Triangle Twists
04 - Cat-Cow
05 - Spinal Waves
06 - Alt Pin the Needle
07 - Lizard Openers L
08 - Lizard Openers R
09 - Walk the Dog
10 - Glutes Stretch L
11 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e972d4bcafbf4e65ca9a10371872cb6
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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.