Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 581
Weights Used: 10-20lbs [4.5-9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Sunrise Squats
02 - Standing Twists
03 - Windmill Sweeps
04 - S2S Hurdle Steps
05 - Cossack Threaders
06 - Alt OH Side Stretch

01 - Pull-Down Crunch Drives
02 - Jack Press Step Twists
03 - ISO Shot Put Throws L
04 - ISO Shot Put Throws R
05 - Shoulder Tap Planks
06 - In & Out Plank Walks
07 - Sit-Ups
08 - Alt Dead Bug Pull-Overs
09 - Alt Seated Core Flys
10 - Kneeling Oblique Drive Press L
11 - Kneeling Oblique Drive Press R
12 - L2R Pull-Down Crunch Drives
13 - S2S Squat Kick Reach
14 - Toe Tap Swings
15 - Dual OH Mud Walks
16 - DB Oblique Drives L
17 - DB Oblique Drives R
18 - DB Plank Pull-Overs
19 - Bicycles
20 - Bicycles Hold Taps
21 - Hip Dip Reachers L
22 - Hip Dip Reachers R
23 - Assisted Bull Frogs
24 - Banana Rolls
25 - DB Trunk Twist Drives
26 - Cross-Drive Press L
27 - DB Triangle Lifts L
28 - Cross-Drive Press R
29 - DB Triangle Lifts R
30 - Halo Cross-Cleans
31 - Side Lunge Drop Press L
32 - Side Lunge Drop Press R
33 - Alt Plank Threaders
34 - DB Axe Swing Sit-Ups
35 - DB ISO X Tap Crunch L
36 - DB ISO X Tap Crunch R
37 - Reverse Crunches
38 - Alt Leg Drop Scissors
39 - DB Hollow Flutters

Cool-Down
01 - Jefferson CARs
02 - Modified Sun Flow
03 - Alt Side Stretch
04 - Alt Pin The Needle
05 - Walk The Dog
06 - Up-Down Dog
07 - Mod Beast Threaders

My HR stats: https://flow.polar.com/shared2/7e943cedb9557a3f8be07a44eee8619e
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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.