Equipment Needed: Dumbbells
Level: Advanced
Calories Burned: 988
Weights Used: 10lbs [4.5kg]
Intervals: 20/10

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - Sunrise Squats
03 - Dbl Slant Jacks
04 - Wall Push Drives
05 - Matrix Sweeps
06 - Step-Up Swing Kicks

01 - Hammer Curl Fly Steps
02 - Hi-Low Archer Pull Lunges L
03 - Dual Tri-Extension Marches
04 - Hi-Low Archer Pull Lunges R
05 - Criss-Cross Bent Back Rows

06 - S2S Hi-Low Goblet Squats
07 - L2R Racked Pivot Squats L
08 - L2R Racked Pivot Squats R
09 - S2S RDL High Pull Steps
10 - S2S Grounded Pulse Walks

11 - Dbl Swing Knee Holds
12 - Infinity Kicks
13 - Narrow Wood Chops L
14 - Dbl Crunch Drive March
15 - Narrow Wood Chops R

16 - Rapid ISO Snatches L
17 - S2S Step-Back Curl Pours L
18 - Rapid ISO Snatches R
19 - S2S Step-Back Curl Pours R
20 - Back Fly Step-Backs

21 - Low Squat Curl Swings
22 - Side Lunge Curtsy Curls L
23 - ISO Balance Ham Taps L
24 - Side Lunge Curtsy Curls R
25 - ISO Balance Ham Taps R

26 - DB Strike-Down Kicks L
27 - Slanted Ab Jammers L
28 - DB Strike-Down Kicks R
29 - Slanted Ab Jammers R
30 - DB Relay Switches

31 - S2S Sumo Twist Curls
32 - S2S W-Raise Steps
33 - In & Out Bent Row Steps L
34 - In & Out Bent Row Steps R
35 - Lat Raise Drives

36 - S2S Hero Lift Lunges L
37 - Rev Lunge Cross-Overs L
38 - S2S Hero Lift Lunges R
39 - Rev Lunge Cross-Overs L
40 - DB Soft Bounce Calves

41 - DB Standing Skier Lifts
42 - U-Squat Ab Twist Drives L
43 - Standing Oblique Reach Drives L
44 - U-Squat Ab Twist Drives R
45 - Standing Oblique Reach Drives R

46 - Quick Front Lunge Curls
47 - Around the World Squats
48 - ISO Row Flys L
49 - ISO Row Flys R
50 - W-Raise Hangs

51 - S2S Ham Swing Clean Steps
52 - S2S Front Carry Squat Walks
53 - Rev Stutter Step Lunges L
54 - Rev Stutter Step Lunges R
55 - RDL Crosses

56 - Dbl Slant Ab Drives
57 - Side Pass Twist Drives L
58 - Rev Hover Pistol Press L
59 - Side Pass Twist Drives R
60 - Rev Hover Pistol Press R

61 - Balrog Jab Twists L
62 - Balrog Jab Twists R
63 - S2S Squat Curls
64 - ISO Shot Put Throws L
65 - ISO Shot Put Throws R

66 - S2S Mechanic Squats
67 - Cossack Switch Drives L
68 - Rev Pulse Lunge Drives L
69 - Cossack Switch Drives R
70 - Rev Pulse Lunge Drives R

71 - Slanted Press Drives L
72 - Racked Core Drive Twists L
73 - Slanted Press Drives R
74 - Racked Core Drive Twists R
75 - Dual OH Mud Walks

76 - 12 to 3 Lat Raises
77 - Side Lunge Snatch Drives L
78 - Side Lunge Snatch Drives R
79 - S2S External Rotation Steps
80 - Thruster Twist Press

81 - Alt Side Lunge Switch Drives
82 - Alt Suitcase Rev Lunge Press
83 - Booty Builder Carries L
84 - Booty Builder Carries R
85 - GRND Pick-up Squats

86 - High Halo Squats
87 - Pendulum Ab Swings L
88 - GRND Staggered Shuffles L
89 - Pendulum Ab Swings R
90 - GRND Staggered Shuffles R

91 - Alt Step-Back Curls
92 - ISO Clock Swing Lunges L
93 - Lawn MORES L
94 - ISO Clock Swing Lunges R
95 - Lawn MORES R

96 - Staggered RDL Clean Squats L
97 - ISO F2B Lunges L
98 - Staggered RDL Clean Squats R
99 - ISO F2B Lunges R
100 - U-Squats

101 - U-Squat Drive Twists
102 - S2S Slam Steps
103 - Marching Press Drives
104 - L2R Pedal Passes
105 - DB Infinity March

Cool-Down
01 - Alt Shoulder Stretch
02 - Jefferson CARs
03 - Triangle Twists
04 - OH Side Stretch
05 - Alt Cossack Stretch
06 - Wall Calves Stretch
07 - Wall Dancers L
08 - Wall Dancers R

My HR stats: https://flow.polar.com/shared2/7e963c915f48a100d2c6a870b7a28dfd
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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.