Equipment Needed: Dumbbells + Mat + Wall
Level: Advanced
Calories Burned: 665
Weights Used: 20lbs [9kg]
Intervals: 35/15

Workout Breakdown:

Warm-up
01 - Hi-Low Standing Twists
02 - S2S 1-2 Step-Over Squats
03 - Alt Rev Lunge Raises
04 - Walkouts
05 - Beastmode Threaders
06 - Alt Side Stretch

01 - S2S Arnold Press Steps
02 - 1-2 Bent Back Flys
03 - Dbl Pump Circle Curls
04 - Elevated Push-Ups
05 - DB Plank Pike Pulls
06 - Seated Russian Twists
07 - Dbl Hip Thrust Walk-Outs
08 - Cossack Sweep Lifts
09 - F2B Lunge Drives L
10 - F2B Lunge Drives R
11 - RDL Pulse-Ups
12 - RDL Pulse-Downs
13 - DB Soft Bounce Calves
14 - DB Power Clean Press
15 - Lawn MORES L
16 - Lawn MORES R
17 - Rev Lunge Curls
18 - Dbl Pike-Back Push-Ups
19 - DB Floor Dips
20 - Weighted Sit-Ups
21 - DB OH Reverse Crunches
22 - DB Bicycles
23 - U-Squat Lunges
24 - FWD Cross-Over Lunges L
25 - Dual Balance Hams L
26 - FWD Cross-Over Lunges R
27 - Dual Balance Hams R
28 - ISO Wall Pulse Calves L
29 - ISO Wall Pulse Calves R
30 - Alt DB Snatch
31 - Curtsy Pull Wide Rows L
32 - Curtsy Pull Wide Rows R
33 - S2S Ext Rot Curls
34 - Close Squeeze Push-Ups
35 - DB Pull-Overs
36 - Skull Crushers
37 - Lying Turkish Sit-Ups L
38 - DB Side Plank X-Lifts L
39 - Lying Turkish Sit-Ups R
40 - DB Side Plank X-Lifts R
41 - Dual Ladder-Up Squats
42 - Side Lunge Rewinds L
43 - Dual Ladder-Down Squats
44 - Side Lunge Rewinds R
45 - RDL Crosses
46 - 180 DB Agility Calves

Cool-Down
01 - Hugs & Loves
02 - Jefferson CARs
03 - Triangle Twists
04 - Alt Pin The Needle
05 - Spinal Flow
06 - Alt Scorpion Twists
07 - Bow Pose
08 - Twisting Child's Pose
09 - Rocking Beast Stretch
10 - Glutes Stretch L
11 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e970d83d8a45fff99b9bf03c3f14dc8
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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.