Equipment Needed: Dumbbells
Level: Intermediate-Advanced
Calories Burned: 616
Weights Used: 15lbs [6.8kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - S2S Step Jack Step-Outs
02 - Back Pull Butt-Kicks
03 - OH Side Lunge Taps
04 - Standing Twists
05 - Rev Sumo Squat Turns
06 - The Windmill

01 - S2S Hang Squat Press
02 - Alt Step-Back Lunge Curls
03 - Hi-Hold RDL Side Lunges L
04 - Halo Slam Squats
05 - Hi-Hold RDL Side Lunges R
06 - Hi-Low Back Shoulder Flys
07 - Cross-Grab Gorilla Rows
08 - Rev Lunge Swing Curls
09 - S2S Con Slam Squats
10 - Power Twist Turn Press L
11 - DB GRND Squat Step-Overs
12 - Power Twist Turn Press R
13 - DB Trunk Twist Drives
14 - Alt Curtsy Curls
15 - Alt Dual Swing Drives
16 - Alt Twisted Thrusters
17 - Criss-Cross Bent Back Rows
18 - Side Lunge Pick-Ups L
19 - Low Halo Squats
20 - Side Lunge Pick-Ups R
21 - Rainbow Lat Raises
22 - Bent Row Cleans
23 - Alt Swing Lunges
24 - S2S Ext Rot Steps
25 - Halo Lunge Cross-Cleans
26 - Back Fly Step-Backs
27 - S2S Pulse Squat Hammer Curls
28 - Hi-Low DB Core Twists L
29 - High Halo Squats
30 - Hi-Low DB Core Twists R
31 - Single Hi-Low Swing Squats
32 - S2S Alt Arnold Press Steps
33 - ISO Snatch Tri-Extensions L
34 - Side Lunge Passes
35 - ISO Snatch Tri-Extensions R
36 - Cross-Clean Step-Backs
37 - Alt Dbl Floor Snatch

Cool-Down
01 - Hug & Love Drives
02 - In & Out T-Spine Flex
03 - Kang Squats
04 - Jefferson CARs
05 - Alt Cossack Threaders
06 - Alt Shoulder Stretch
07 - Flamingo Stretch L/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.