Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 828
Weights Used: 20lbs [9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kick Pull-Backs
02 - Standing Twists
03 - Good Morning Squats
04 - S2S Cossack Threaders
05 - OH Rev Lunges
06 - Step-Up Swing Kicks

01 - In & Out RDL Clean Squats L
02 - In & Out RDL Clean Squats R
03 - Twist Clean Press Drives L
04 - Twist Clean Press Drives R
05 - Offset Curtsy-Squat-Side Lunge L
06 - Offset Curtsy-Squat-Side Lunge R
07 - Dual Drop FWD Lunges L
08 - Dual Drop FWD Lunges R
09 - Table Twist Press Step-Outs L
10 - Table Twist Press Step-Outs R
11 - ISO Elevated Push-Ups L
12 - ISO Elevated Push-Ups R
13 - Power Arnold Press Squats L
14 - Power Arnold Press Squats R
15 - Diagonal Dash Lunges L
16 - Diagonal Dash Lunges R
17 - Lying Turkish Sit-Ups L
18 - Dbl Scissor Switch Crunch L
19 - Lying Turkish Sit-Ups R
20 - Dbl Scissor Switch Crunch R
21 - RDL Mud Walks L
22 - RDL Mud Walks R
23 - Lawn MORES L
24 - Lawn MORES R
25 - S2S Walking Push Rows L
26 - S2S Walking Push Rows R
27 - Kneeling Power Lunge Cleans L
28 - ISO Glutes Pull-Overs L
29 - Kneeling Power Lunge Cleans R
30 - ISO Glutes Pull-Overs R
31 - Offset Swing Lunges L
32 - ISO Oblq Drive Swing Kick Taps L
33 - Offset Swing Lunges R
34 - ISO Oblq Drive Swing Kick Taps R
35 - Rev Cross-Over Lunges L
36 - Rev Cross-Over Lunges R
37 - Dbl Lawn Press L
38 - Dbl Lawn Press R
39 - Half Skater Snatch L
40 - Half Skater Snatch R
41 - Booty Builder Carries L
42 - Dual Side Drop Step-Backs L
43 - Booty Builder Carries R
44 - Dual Side Drop Step-Backs R
45 - Ball Crunch Scissors L
46 - Kneeling Cross-Cleans L
47 - Ball Crunch Scissors R
48 - Kneeling Cross-Cleans R
49 - Con Curl Press L
50 - Con Curl Press R
51 - Twist Turn Squat Drop Snatch L
52 - Twist Turn Squat Drop Snatch R
53 - Turkish Get-Ups L
54 - Turkish Get-Ups R

Cool-Down
01 - Sunrise Squats
02 - Triangle Twists
03 - Cat Cow Circles
04 - Pin the Needle
05 - Alt Scorpions
06 - Half Kneeling ADD Stretch L
07 - Half Kneeling ADD Stretch R

My HR stats: https://flow.polar.com/shared2/7ea11596316ecb83d2dc96c6578c5a4b
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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.