Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 585
Weights Used: 20 lbs [9 kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Back Pull Butt Kicks
02 - Standing Twists
03 - S2S Hurdle Steps
04 - Side Lunge Taps
05 - Ham Scoop Swings
06 - Walk-Outs

01 - Dbl Curl Rev Lunge
02 - Hi-Hold RDL Side Lunges L
03 - RDL Pulse Press
04 - Hi-Hold RDL Side Lunges R
05 - Inchworm Push-ups
06 - Alt Plank Threaders
07 - DB Tuck Crunch
08 - Power Floor Press Glutes
09 - Alt DB Floor Snatch
10 - Offset Swing Lunges L
11 - Criss-Cross Bent Back Rows
12 - Offset Swing Lunges R
13 - DB GRND Squat Step-Overs
14 - Renegade Push-ups
15 - Dual Hammer Cleans
16 - Rev Lunge Pull-Overs
17 - Side Lunge Row Snatch L
18 - Cross-Clean Step-Backs
19 - Side Lunge Row Snatch R
20 - Dbl Curl Hold Stacks
21 - Pulse-Press Sit-Ups
22 - ISO Half Kneeling Cleans L
23 - Side Star Crunch L
24 - ISO Half Kneeling Cleans R
25 - Side Star Crunch R
26 - In & Out Liberty Swings L
27 - Mechanic Squats
28 - In & Out Liberty Swings R
29 - Dbl Pike-Back Push-ups
30 - Back Fly Arnold Press
31 - Side Lunge Pick-ups L
32 - S2S Step Curls
33 - Side Lunge Pick-ups R
34 - Cliffhangers

Cool-Down
01 - Hug & Love Raises
02 - Kang Squats
03 - The Windmill
04 - Cossack Sweeps
05 - Spinal Rolls
06 - Pigeon Stretch L
07 - Pigeon 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.