Equipment Needed: Light Dumbbells
Level: Intermediate
Calories Burned: 425
Weights Used: 10lbs [4.5kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Hi-Wide Drive Taps
02 - Dbl Slanted Step-Jacks
03 - S2S U-Squat Jabs
04 - OH Rev Lunges
05 - Back Swimmer Hinge
06 - Ham Scoops

01 - S2S Hi-Low Curl Squats
02 - Alt DB Commando X-Steps
03 - S2S Hi-Low Curl Squats
04 - Alt DB Commando X-Steps
05 - Back Fly Step-Backs

06 - S2S Hi-Low Goblet Squats
07 - ISO Curtsy Side Lunge L
08 - S2S Hi-Low Goblet Squats
09 - ISO Curtsy Side Lunge R
10 - Quick Dual Hold Squats

11 - Standing Crunch Drives
12 - Pendulum Ab Swings L
13 - Standing Crunch Drives
14 - Pendulum Ab Swings R
15 - Rainbow Oblique Drives

16 - L-Step Chest Fly Extensions L
17 - Criss-Cross Bent Back Rows
18 - L-Step Chest Fly Extensions R
19 - Criss-Cross Bent Back Rows
20 - Alt Twist Press Drives

21 - GRND Pick-Up Squats
22 - F2B Lunges L
23 - GRND Pick-Up Squats
24 - F2B Lunges R
25 - Alt GRND Step-Out Squats

26 - Dbl Swing Drives
27 - Standing Oblique Reach Drives L
28 - Dbl Swing Drives
29 - Standing Oblique Reach Drives R
30 - 1-2-3 Ab Twists

31 - Dbl Curl Drives
32 - Dual OH Tri-Extensions
33 - Dbl Curl Drives
34 - Dual OH Tri-Extensions
35 - Hammer Curl Fly Steps

36 - L2R Diagonal Lunges
37 - RDL Crosses
38 - L2R Diagonal Lunges
39 - RDL Crosses
40 - GRND Step-Over Squats

41 - Dual Dbl Drive Crunch March
42 - Cross-Clean Step-Backs
43 - Dual Dbl Drive Crunch March
44 - Cross-Clean Step-Backs
45 - S2S Bat Swing Shuffle

Cool-Down
01 - Hugs & Love
02 - Sunrise Squats
03 - Cat Cow
04 - Best Stretch L
05 - Best Stretch R
06 - Walk The Dog
07 - High Pigeon L
08 - High Pigeon R

My HR stats: https://flow.polar.com/shared2/7ea225f4ad91aad9367c6d0bbf5d67ff
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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.