Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 632
Weights Used: 20-30lbs [9-13.6kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Jump Ropes
02 - L2R Push Twist Drives
03 - L2R Squat Lunges
04 - Windmill Sweeps
05 - Walkouts
06 - Beastmode Threaders

01 - S2S Squat Drop Press Steps
02 - ISO Twist Lunge Cleans L
03 - Alt Pick-Up Squats
04 - ISO Twist Lunge Cleans R
05 - Halo Lunge Hops
06 - Inchworm Hops
07 - Alt Plank Threaders
08 - Rev Lunge Pull-Overs
09 - S2S Arnold Press Steps
10 - Alt RDL Crosses
11 - S2S 1-2-3 Tire Drives
12 - Pendulum Ab Twists L
13 - Pendulum Ab Twists R
14 - Hand Release Push-ups
15 - Renegade Rows
16 - Alt Lumberjack Lunges
17 - Low Halo Squats
18 - S2S Ext Rot Steps
19 - ISO DB Snatch L
20 - Wall Balance Rows L
21 - ISO DB Snatch R
22 - Wall Balance Rows R
23 - Cross-Clean Step-Backs
24 - Fire Extinguishers L
25 - RDL Halo Core Twists
26 - Fire Extinguishers R
27 - Standing Trunk Twist Drives
28 - Alt Curl Carry Squats
29 - Alt DB Floor Snatch
30 - Alt Hands and Feet Taps
31 - Hi-Low High Pull Twists L
32 - Diagonal Dash Lunges L
33 - Hi-Low High Pull Twists R
34 - Diagonal Dash Lunges R
35 - Pike-Tap Push-ups
36 - RDL Mud Walks L
37 - RDL Mud Walks R
38 - Power Switch Rows
39 - DB Squat Clean Press

Cool-Down
01 - Alt Ham Scoops
02 - Alt Shoulder Stretch
03 - Kang Squats
04 - World's Best Stretch
05 - Alt Pin the Needle
06 - Walk The Dog
07 - Up-Down Dog

My HR stats: https://flow.polar.com/shared2/7e9484db36846c91b95238501ce1e694
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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.