Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 733
Weights Used: 20lbs [9kg]
Intervals: 35/15

Workout Breakdown:

Warm-up
01 - Windmill Jacks
02 - Butt Kick Pull Backs
03 - Standing Twists
04 - S2S Cactus Squats
05 - Sweeping Windmills
06 - Ham Tap Rev Lunges

01 - Side Lunge Snatch Sprints L
02 - L2R Racked Pivot Squats L
03 - Side Lunge Snatch Sprints R
04 - L2R Racked Pivot Squats R
05 - L2R RDL High Pulls L
06 - L2R RDL High Pulls R
07 - S2S Switch Pick Hustle Drops
08 - Balance Curl-Drive Kick-Backs L
09 - Offset Switch Lunge Press L
10 - Balance Curl-Drive Kick-Backs R
11 - Offset Switch Lunge Press R
12 - S2S Bat Swing Shuffle
13 - Hi-Low Pedal Sprint Press
14 - Twist Lunge Drop Press L
15 - Twist Lunge High Pulls L
16 - Twist Lunge Drop Press R
17 - Twist Lunge High Pulls R
18 - S2S Dbl Pedal Ab Drives
19 - Alt Swing Catch Curtsies
20 - ISO Curtsy Press Tris L
21 - ISO Curtsy Press Tris R
22 - Side Drop Shuffle L
23 - Drum Major Drives L
24 - Side Drop Shuffle R
25 - Drum Major Drives R
26 - Standing Trunk Twist Drives
27 - L2R Side Lunge Switch Drives
28 - Twist Curl Squat Drives L
29 - Golfer Swings L
30 - Twist Curl Squat Drives R
31 - Golfer Swings R
32 - Pull-Down Crunch Drives
33 - Twist Turn Squat Drop Snatch L
34 - Twist Turn Squat Drop Snatch R
35 - DB Skaters
36 - Offset Swing Lunges L
37 - ISO Cross-Grab Gorillas L
38 - Offset Swing Lunges R
39 - ISO Cross-Grab Gorillas R
40 - Fire Extinguishers L
41 - Staggered RDL Clean Squats L
42 - Fire Extinguishers R
43 - Staggered RDL Clean Squats R
44 - Hi-Hold Plyo Lunge Drives
45 - Cross-Clean Step-Backs
46 - Power Pass Squat Press

Cool-Down
01 - Hug & Love Drives
02 - Jefferson CARs
03 - Triangle Twists
04 - Cat-Cow
05 - Spinal Waves
06 - Alt Pin the Needle
07 - Lizard Openers L
08 - Lizard Openers R
09 - Walk the Dog
10 - Glutes Stretch L
11 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e96754825a271b44357c42c3e3c37f9
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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.