Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 973
Weights Used: 20lbs [9kg]
Intervals: 40/20 (Strength) 30/12 (Cardio)

Workout Breakdown:

Warm-up
01 - Pogo Hops
02 - Hacky Tap Hops
03 - Jumping Jacks
04 - S2S Hero Tap Lunges
05 - Butt Kicks
06 - 1-2 Step-Over Squats
07 - Standing Twists
08 - OH Rev Lunge Drive Switch
09 - Hip Hinge Side Reach
10 - Wall Leg Swings L
11 - Wall Leg Swings R

01 - DB Switch Pick Rev Lunges
02 - DB Relay Switches
03 - GRND Cossack Switch Snatch
04 - DB Hold Push Kicks
05 - Criss-Cross Bent Row Lifts
06 - Top Loaded Kang Squats

07 - LVL 3 Sprints
08 - Plyo Tap Hop-Overs
09 - Prisoner Butt Kicks
10 - GRND Switch Lunge Drives
11 - Dbl Pause Jacks
12 - Quick Burst High Knees

13 - Jack Press Core Twists
14 - ISO Snatch Rev Lunges L
15 - Dual Balance Ham Drives L
16 - ISO Snatch Rev Lunges R
17 - Dual Balance Ham Drives R
18 - Alt Dual Swing Drives

19 - Hi-Wide Sprints
20 - Kenyan Drills
21 - S2S Hater Sprints
22 - Lateral Sprints
23 - 180 Slam Squats
24 - 180 Juggler Sprints

25 - Arnold Press Curtsies
26 - S2S Switch Pick Hustle Drops
27 - OH Rev Lunge Drives
28 - S2S U-Squat Mud Walks
29 - DB Dual Strict Hold Drives
30 - Negative Squat Hops

31 - 3-Station Sprints
32 - S2S ISO Tap Sprints
33 - GRND Squat Shift Hops
34 - F2B Knees
35 - Sprinter Drills
36 - Agility Sprints

37 - RDL Clean Squats
38 - DB Side Drop Drive Switch L
39 - DB Side Drop Drive Switch R
40 - Bent Row Cleans
41 - Dual RDL Crosses
42 - Dual OH Mud Walks

43 - 180 Pause Sprints
44 - Hustle Tap Hops L
45 - Hustle Tap Hops R
46 - A-Jacks
47 - BW Diagonal Glutes Push-Offs
48 - Sprinter Tucks

ABS/CORE
01 - Sprinter Abs
02 - Scissor Switch Taps
03 - Crab-Tap Sit-Ups
04 - Side Hip Dip Drives L
05 - Side Hip Dip Drives R
06 - Ball Crunches
07 - Banana Roll Holds
08 - L-Rock Drives

Cool-Down
01 - Kang Squats
02 - The Windmill
03 - Cossack Sweeps
04 - Circular Cat Cow
05 - Modified Beast Threaders
06 - Walk the Dog
07 - Alt Scorpion Twists
08 - Bow Pose
09 - Glutes Stretch L
10 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e9cdd6bd974306697c01facd6a4f74f
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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.