Equipment Needed: One Dumbbell
Level: Advanced
Calories Burned: 530
Weights Used: 15lbs [7kg]
Intervals: 20/10

Workout Breakdown:

Warm-up:
01 - Windmill Jacks
02 - Side Lunge Taps
03 - S2S Heisman Twists
04 - Squat Tap Bounce
05 - Step-Up Swing Kicks
06 - Alt Standing Torso Twists

01 - Side Lunge Snatch Sprints L
02 - L2R Halo Ab Drives
03 - Bat Swing Shuffle
04 - Offset Switch Lunge Press L
05 - Side Lunge Snatch Sprints R
06 - L2R Halo Ab Drives
07 - Bat Swing Shuffle
08 - Offset Switch Lunge Press R

09 - S2S Dbl Pedal Ab Drives
10 - ISO Row Clean Shuffle L
11 - Drum Major Drives L
12 - L2R Dual Squat Curl Pass
13 - S2S Dbl Pedal Ab Drives
14 - ISO Row Clean Shuffle R
15 - Drum Major Drives R
16 - L2R Dual Squat Curl Pass

17 - Side Drop Shuffle L
18 - Heel Click Side Lunges
19 - Jack Press Core Twists
20 - Pendulum Ab Twists L
21 - Side Drop Shuffle R
22 - Heel Click Side Lunges
23 - Jack Press Core Twists
24 - Pendulum Ab Twists R

25 - 180 Press Jack March
26 - L2R Switch Drop Lunges
27 - Offset Curl Shuffle L
28 - Twist Curl Squat Drives L
29 - 180 Press Jack March
30 - L2R Switch Drop Lunges
31 - Offset Curl Shuffle R
32 - Twist Curl Squat Drives R

33 - Fire Extinguishers L
34 - Offset Swing Lunges L
35 - L2R Rainbow Ab Chops
36 - Alt Cossack Switch Drives
37 - Fire Extinguishers R
38 - Offset Swing Lunges R
39 - L2R Rainbow Ab Chops
40 - Alt Cossack Switch Drives

41 - Diagonal Dash L
42 - Cross-Clean Step-Backs
43 - ISO Touch-Down Swings L
44 - S2S Switch Pick Hustle Drops
45 - Diagonal Dash R
46 - Cross-Clean Step-Backs
47 - ISO Touch-Down Swings R
48 - S2S Switch Pick Hustle Drops

Cool-Down:
01 - Shoulder Stretch L/R
02 - Neck/Traps Stretch L/R
03 - Rev Sumo Twist Turns
04 - Hinge Core Twist Reaches
05 - Alt Mountain Reach-Backs
06 - Sunrise to Pancake
07 - Alt Cossack Threaders
08 - Wall Calves Stretch
09 - Flamingo L
10 - Flamingo R

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.