Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 453
Weights Used: 15-20 lbs [7-9 kg]

Workout Breakdown:

Warm-up:
01 - Clap Pull Step-Backs
02 - Standing Twists
03 - S2S Lunge Taps
04 - Butt Kicks
05 - In & Out Squats
06 - Ham Scoops

Workout:
01 - Touch-Down Jack Press
02 - DB Low Skater Shuffle
03 - Bulgarian Pulse Drives L
04 - Hi-Low Power Switch Twist Press L
05 - Alt Halo Press Drives
06 - Bulgarian Pulse Drives R
07 - Hi-Low Power Switch Twist Press R
08 - S2S Crab Walk Press
09 - Criss-Cross Bent Back Rows
10 - Alt Suitcase Squat Drives
11 - Reverse Crunch
12 - Bent Knee Pull-Over Drives
13 - Seated Rainbow Tucks
14 - Pulse-up Crunches
15 - DB Hollow Hold Flutters
16 - Alt Floor Snatch
17 - DB Relay Switches
18 - Side V Lunges L
19 - Hi-Low Ab Twists L
20 - S2S Bent Glute Drive Offs
21 - Side V Lunges R
22 - Hi-Low Ab Twists R
23 - S2S Halo Lunges
24 - Flip Grip Ext Rot Steps
25 - Alt Hands and Feet Taps
26 - DB Skaters
27 - DB Rev Sumo Squat Turns
28 - Diagonal Toe Tap Kicks L
29 - OH Squat Clean Press Pass
30 - Diagonal Toe Tap Kicks R
31 - S2S Switch Pick Hustle Drops
32 - Push-up Flings

Cool-Down:
01 - Shoulder Stretch
02 - Jefferson CARs
03 - Cat Cow
04 - Best Stretch Winds L
05 - Best Stretch Winds R
06 - Rev Shoulder Stretch L
07 - Rev Shoulder Stretch 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.