Equipment Needed: Light Dumbbells
Level: Intermediate-Advanced
Calories Burned: 494
Weights Used: 10lbs [4.5kg]

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - Dbl Jack Side Lunge
03 - Side Knee Side Stretch
04 - Alt Side Star Squats
05 - The Windmill

01 - F2B Press Jack Sprints
02 - Step Back Curls
03 - Barn Flex Star Squats
04 - Criss-Cross Bent Back Rows
05 - F2B Press Jack Sprints
06 - Step Back Curls
07 - Barn Flex Star Squats
08 - Criss-Cross Bent Back Rows

09 - DB Pick-Up Squats
10 - Halo Lunge Hops L
11 - S2S FWD Press Squats
12 - Dbl Rev Lunge U-Squats
13 - DB Pick-Up Squats
14 - Halo Lunge Hops R
15 - S2S FWD Press Squats
16 - Dbl Rev Lunge U-Squats

17 - DB Hold Sprints
18 - S2S Bat Swing Shuffle
19 - OH DB Crunch Kicks
20 - Pendulum Ab Twists L
21 - DB Hold Sprints
22 - S2S Bat Swing Shuffle
23 - OH DB Crunch Kicks
24 - Pendulum Ab Twists R

25 - Twist Press Ab Drives
26 - Tri-Kickback Step-Backs
27 - Standing Chest Flys
28 - Fly Around the Worlds
29 - Twist Press Ab Drives
30 - Tri-Kickback Step-Backs
31 - Standing Chest Flys
32 - Fly Around the Worlds

33 - Hi-Low Swing Squats
34 - F2S Power Pass Lunges L
35 - Low Halo Squats
36 - RDL Crosses
37 - Hi-Low Swing Squats
38 - F2S Power Pass Lunges R
39 - Low Halo Squats
40 - RDL Crosses

41 - Reverse Wood Chops
42 - 180 Agility Steps
43 - Standing Wood Chop Twists
44 - F2B Pedal Squats
45 - Reverse Wood Chops
46 - 180 Agility Steps
47 - Standing Wood Chop Twists
48 - F2B Pedal Squats

Cool-Down
01 - In & Out Spinal Flex
02 - Alt Shoulder Stretch
03 - Bullet Time Swings
04 - OH Side Stretch
05 - Standing Twists
06 - Alt Cossack Stretch
07 - Wall Calves Stretch
08 - Flamingo Stretch L
09 - Flamingo 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.