Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 860
Weights Used: 20lbs [9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Windmill Jacks
02 - Standing Twists
03 - OH Side Lunge Taps
04 - Rev Sumo Squat Turns
05 - Walkouts
06 - Up-Down Dogs

01 - Drop Squat Press Jacks
02 - Lateral Drop Burpees L
03 - Skater Swing Twist Press L
04 - Lateral Drop Burpees R
05 - Skater Swing Twist Press R
06 - Hi-Hold Rev Switch Drives
07 - GRND DB Duck Walk Passes
08 - Twist Drop Curl/High Pull L
09 - S2S Walking Push Rows L
10 - Twist Drop Curl/High Pull R
11 - S2S Walking Push Rows R
12 - DB Sit-Ups
13 - DB Power L Sit-Ups
14 - DB Oven Stuffers
15 - Seated Russian Twists
16 - Hi-Hold Hop Sprints
17 - L2R Racked Pivot Squats L
18 - Level-Up Balance Ham Rows L
19 - L2R Racked Pivot Squats R
20 - Level-Up Balance Ham Rows R
21 - Weed Puller Crawls
22 - ISO Close Grip Push-Ups
23 - Alt Power Drive Lunge Switch
24 - Lumberjack Curtsies
25 - Jack Press Core Twists
26 - ISO Devil Press Burpees L
27 - ISO Snatch Tri-Extensions L
28 - ISO Devil Press Burpees R
29 - ISO Snatch Tri-Extensions R
30 - Pulse Press Sit-Ups
31 - Side Plank Hover Threaders L
32 - DB Side Hip Dips L
33 - Side Plank Hover Threaders R
34 - DB Side Hip Dips R
35 - DB Hover Hollow Drives
36 - Dual Tri-Extension Marches
37 - L2R Halo Bat Swings
38 - Lateral Bent Row Shuffle
39 - ISO Half Kneeling Squat Hops L
40 - ISO Glutes Hold Pull-Overs L
41 - ISO Half Kneeling Squat Hops R
42 - ISO Glutes Hold Pull-Overs R
43 - DB Tap Push-Ups
44 - L2R Cross-Clean Squats
45 - Pendulum Ab Swings L
46 - Pendulum Ab Swings R
47 - L2R OH Sit-Up Twists
48 - OH DB Jackknives
49 - Lumberjack Lunges
50 - Drop Lunge Press-Ups L
51 - Drop Lunge Press-Ups R
52 - RDL Halo Core Twists
53 - Air Elevated Heel Squats
54 - Swing Switch Burpees

Cool-Down
01 - Pancake Rocks
02 - Winding Cat Cow
03 - Alt Threaders
04 - Open Close Lizards L
05 - Open Close Lizards R
06 - Glutes Stretch L
07 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e978d42faea9e306f597d9747c85ec9
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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.