Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 409
Weights Used: 15lbs [6.8kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Windmill Half Squats
02 - OH Pull Down Drives
03 - Side Lunge Taps
04 - Windmill Sweeps
05 - S2S Wall Push Twists
06 - GRND Squat Walk Calves
07 - Step-Up Swing Kicks

01 - S2S ISO Hang Squat Press
02 - ISO Rainbow Chop Lunges L
03 - Lawn MORES L
04 - ISO Rainbow Chop Lunges R
05 - Lawn MORES R
06 - Rainbow Oblique Drives
07 - ISO Squat Oblique Drives L
08 - ISO Squat Oblique Drives R
09 - L2R Rainbow Chop Abs
10 - ISO In & Out Gorilla Rows L
11 - ISO In & Out Gorilla Rows R
12 - Pull-Down Crunch Drives
13 - ISO Curtsy Press Tris L
14 - ISO Curtsy Press Tris R
15 - OH Rev Lunge Drives
16 - Standing Trunk Twist Drives
17 - L2R Hi-Low Curtsy Squats
18 - L2R Pot Stir Pass
19 - ISO Dbl Curl Squats L
20 - Mid Chop Hi-Twists L
21 - ISO Dbl Curl Squats R
22 - Mid Chop Hi-Twists R
23 - Side Lunge Pass
24 - Swinging Barn Door Press L
25 - Swinging Barn Door Press R
26 - L2R Rainbow DB Slams
27 - DB Back Fly Pass
28 - Tris-Extension March
29 - FWD Staggered Clean Lunges L
30 - FWD Staggered Clean Lunges R
31 - Cross-Clean Step-Backs
32 - Dbl L2R Rainbow DB Slams

Cool-Down
01 - Standing Shoulder Stretch
02 - The Windmill
03 - Cat Cow Circles
04 - Alt Side Stretch
05 - Mod Best Stretch L
06 - Mod Best Stretch R
07 - Walk the Dog
08 - Seated Glutes Stretch L
09 - Seated Glutes Stretch R

My HR stats: https://flow.polar.com/shared/7ea5256872cee37c9c7059b3b4daa468
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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.