Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 986
Weights Used: 20lbs [9kg]
Intervals: 40/20 (Strength) 30/12 (Cardio)

Workout Breakdown:

Warm-up
01 - Pogo Hops
02 - A-Skips
03 - S2S Hurdle Walks
05 - Side Lunge ADD Swings L
06 - Side Lunge ADD Swings R
05 - Jumping Jacks
07 - S2S Ground Walk Hops
08 - OH Rev Lunges
09 - Hip Hinge Side Reach
10 - Step-Up Swing Kicks
11 - Beastmode Threaders

01 - RDL Clean Squats
02 - L2R Hi-Hold RDL Side Lunges
03 - Diagonal Dash Lunges L
04 - Diagonal Dash Lunges R
05 - Diagonal DB Glutes Push-Offs
06 - Criss-Cross Bent Row Lifts

07 - 3-Station Sprints
08 - Butt Kicks
09 - Lateral Sprints
10 - 180 Tri-Switch Lunges
11 - A-Jacks
12 - Alt Squat Hop Butt Kicks

13 - Half Skater Snatch L
14 - ISO Locked Balance Curls L
15 - Dual Balance Hams L
16 - Half Skater Snatch R
17 - ISO Locked Balance Curls R
18 - Dual Balance Hams R

19 - Hiker Sprints
20 - F2B Tire Sprints
21 - Kenyan Drills
22 - 180 Knee Drive Sprints
23 - ISO Leg Sprint Drives L
24 - ISO Leg Sprint Drives R

25 - DB Clean & Jerk
26 - Side Drop Shuffle L
27 - Hover Pistol Press L
28 - Side Drop Shuffle R
29 - Hover Pistol Press R
30 - L2R Twist Drop Lunges

31 - Side Swiper Sprints
32 - 180 Sprinter Drills
33 - S2S Puddle Hop Sprints
34 - Dbl Jack Drop Lunges
35 - L2R Hi-Fly Sprints
36 - S2S Hustle Taps

37 - Alt RDL Clean Squats
38 - 180 FWD Carry Lunge Drives
39 - DB Dual Strict Hold Drives
40 - Hi-Hold Rev Lunge Drives
41 - Alt Barn Press Drives
42 - S2S DB Floor Snatch Shuffle

43 - S2S Hi-Low Hurdle Sprints
44 - F2B Jack Sprints
45 - Toe Tap Kicks L
46 - Toe Tap Kicks R
47 - Traffic Sprints
48 - Speed Jugglers

Abs/Core
01 - Shin Huggers
02 - Tri-Bike Taps
03 - Clamshell Oblq Drives L
04 - Clamshell Oblq Drives R
05 - Low Plank Leg Lifts
06 - Reverse Crunches
07 - Hi-Low Heel Taps
08 - Rev Plank Drives

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

My HR stats: https://flow.polar.com/shared2/7e99b58ddfdb63a7f3d78092ddc71702
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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.