Equipment Needed: Light Dumbbells
Level: Advanced
Calories Burned: 523
Weights Used: 10lbs [4.5kg]

Workout Breakdown:

Warm-up
01 - Windmill Jacks
02 - S2S Hero Lunge Taps
03 - Standing Twists
04 - Kang Squats
05 - Step-Up Kicks

01 - Twist Curl Jack Feet Steps
02 - Pom-Pom Skater Press L
03 - Back Fly Step-Backs
04 - Alt Piston Press Drives
05 - Twist Curl Jack Feet Steps
06 - Pom-Pom Skater Press R
07 - Back Fly Step-Backs
08 - Alt Piston Press Drives

09 - S2S Mechanic Squat Steps
10 - L2R Hop Squat Passes
11 - Side Lunge Shuffle L
12 - Hi-Hold Plyo Lunge Drives
13 - S2S Mechanic Squat Steps
14 - L2R Hop Squat Passes
15 - Side Lunge Shuffle R
16 - Hi-Hold Plyo Lunge Drives

17 - Side Lunge Snatch Sprints L
18 - S2S Dbl Pedal Ab Drives
19 - Fire Extinguishers L
20 - S2S Switch Pick Hustle Drops
21 - Side Lunge Snatch Sprints R
22 - S2S Dbl Pedal Ab Drives
23 - Fire Extinguishers R
24 - S2S Switch Pick Hustle Drops

25 - ISO Curtsy Press Tris L
26 - FWD Curl Kick-Backs L
27 - Hammer Curl Fly Steps
28 - Lateral Bent Row Shuffle
29 - ISO Curtsy Press Tris R
30 - FWD Curl Kick-Backs R
31 - Hammer Curl Fly Steps
32 - Lateral Bent Row Shuffle

33 - S2S Squat Walk Thrusters
34 - L2R Halo Lunge Hops
35 - S2S DB Frogger Slams
36 - Cossack Switch Drives
37 - S2S Squat Walk Thrusters
38 - L2R Halo Lunge Hops
39 - S2S DB Frogger Slams
40 - Cossack Switch Drives

41 - Twist Lunge Drop Press L
42 - Alt Hands to Feet Taps
43 - L2R Halo Twist Passes
44 - Hi-Low Pedal Sprint Press
45 - Twist Lunge Drop Press R
46 - Alt Hands to Feet Taps
47 - L2R Halo Twist Passes
48 - Hi-Low Pedal Sprint Press

Cool-Down
01 - In & Out Spinal Flex
02 - Alt Shoulder Stretch
03 - Bullet Time Swings
04 - OH Side Stretch
05 - Standing Twists
06 - Alt Cossack Threaders
07 - Wall Calves Stretch
08 - Flamingo Stretch L
09 - Flamingo Stretch 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.