Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 426
Weights Used: 15lbs [6.8kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - Standing Twists
03 - 1-2 Step-Over Squats
04 - OH Rev Lunges
05 - The Windmill
06 - Cossack Threaders
07 - Ham Scoop Swings

01 - S2S Arnold Press Steps
02 - 12 to 3 Lat Raises
03 - Dual Twist Curls
04 - W-Squeeze Curls
05 - In & Out Gorilla Rows L
06 - In & Out Gorilla Rows R
07 - Upward Chest Fly
08 - Dual Landmine Press
09 - Dual Tris-Extensions
10 - Pull-Down Crunch Drive Twists
11 - ISO Squat Oblique Drives L
12 - ISO Squat Oblique Drives R
13 - S2S Sumo Pulse Squats
14 - Rev Pulse Lunges L
15 - Rev Pulse Lunges R
16 - Hinge Swing RDLs
17 - RDL Crosses
18 - Balance Carry Calves L
19 - Balance Carry Calves R
20 - Standing Arnold Press
21 - High Pull Curls
22 - Alt Bent Back Flys
23 - ISO Snatch Tri-Extensions L
24 - ISO Snatch Tri-Extensions R
25 - DB Infinity March
26 - ISO Narrow Wood Chops L
27 - ISO Narrow Wood Chops R
28 - Dual Hold Squats
29 - S2S U-Squats
30 - FWD RDL Clean Lunges L
31 - FWD RDL Clean Lunges R
32 - DB Soft Bounce Calves

Cool-Down
01 - Standing Shoulder Tris L
02 - Standing Shoulder Tris R
03 - Jefferson CARS
04 - Modified Sun Flow
05 - Walk the Dog
06 - Modified Beast Threaders L
07 - Modified Beast Threaders R
08 - Seated Glutes Stretch L
09 - Seated Glutes Stretch R

My HR stats: https://flow.polar.com/shared/7ea4881408fe523ed78885d423651d38
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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.