Equipment Needed: Light Dumbbells
Level: Intermediate-Advanced
Calories Burned: 873
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 - DB Relay Switches
42 - Dbl Swing Knee Holds
43 - Hi-Low DB Core Twists L
44 - DB Slam Jacks
45 - DB Relay Switches
46 - Dbl Swing Knee Holds
47 - Hi-Low DB Core Twists R
48 - DB Slam Jacks

49 - ISO Leg Dbl Curl Press L
50 - TYAs
51 - S2S External Rotation Steps
52 - Cross-Grab Gorilla Rows
53 - ISO Leg Dbl Curl Press R
54 - TYAs
55 - S2S External Rotation Steps
56 - Cross-Grab Gorilla Rows

57 - Power Pass Squat Press
58 - Rev Pulse-Over Lunges L
59 - DB Standing Skier Lifts
60 - RDL Pulse High Pulls
61 - Power Pass Squat Press
62 - Rev Pulse-Over Lunges R
63 - DB Standing Skier Lifts
64 - RDL Pulse High Pulls

65 - DB Strike-Down Kicks L
66 - S2S Pass Press Shuffle
67 - Dual Cross Cleans
68 - High Halo Squats
69 - DB Strike-Down Kicks R
70 - S2S Pass Press Shuffle
71 - Dual Cross Cleans
72 - High Halo Squats

73 - Rev Lunge Curl Hops
74 - ISO Snatch Tri Extensions L
75 - Bent Rear Flys
76 - Alt DB Floor Snatch
77 - Rev Lunge Curl Hops
78 - ISO Snatch Tri Extensions R
79 - Bent Rear Flys
80 - Alt DB Floor Snatch

81 - RDL Staggered Squats L
82 - Sumo Pulse Squat Turns
83 - ISO Lateral Lunges L
84 - 180 Switch Lunges
85 - RDL Staggered Squats R
86 - Sumo Pulse Squat Turns
87 - ISO Lateral Lunges R
88 - 180 Switch Lunges

89 - Reverse Wood Chops
90 - 180 Agility Steps
91 - Standing Wood Chop Twists
92 - F2B Pedal Squats
93 - Reverse Wood Chops
94 - 180 Agility Steps
95 - Standing Wood Chop Twists
96 - 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.