Equipment Needed: Dumbbells
Level: Intermediate
Calories Burned: 450
Weights Used: 15lbs [6.8kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Clap Pull Step-Backs
02 - Standing Twists
03 - S2S Squats
04 - OH Side Lunge Taps
05 - Windmill Taps
06 - Ham Scoop Swings

01 - ISO Hammer Curl Steps L
02 - Hang Clean Twist Steps L
03 - Alt Switch Drop Squats
04 - ISO Hammer Curl Steps R
05 - Hang Clean Twist Steps R
06 - Halo Pass Skaters
07 - Hi-Low Archer Pulls L
08 - F2B U-Curl Steps
09 - Hi-Low Archer Pulls R
10 - S2S Hi-Low Goblet Squats
11 - Cross Clean RDL Lunges L
12 - Halo Slams
13 - Cross Clean RDL Lunges R
14 - Alt Gorilla Rows
15 - Mid Chop Hi-Twists L
16 - Hourglass Crunch Drives
17 - Mid Chop Hi-Twists R
18 - ISO Squat Curls L
19 - L2R RDLs
20 - ISO Squat Curls R
21 - L2R Butt Kick Swings
22 - DB Front Lunge Twists
23 - S2S Shoulder Press Steps
24 - Alt Front Press Skaters
25 - Toe Tap Swings
26 - GRND Suitcase Step-Overs
27 - ISO Snatch Tri-Extensions L
28 - ISO Mud Walks L
29 - ISO Snatch Tri-Extensions R
30 - ISO Mud Walks R
31 - Alt Hands to Feet Taps
32 - S2S GRND Pulse Walks

Cool-Down
01 - Hug & Love Drives
02 - OH Tri-Side Stretch
03 - Jefferson CARs
04 - Alt Cossack Threaders
05 - Alt Shoulder Stretch
06 - Flamingo Stretch L/R
07 - Pot Stirs L/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.