Equipment Needed: Dumbbells + Mat + Wall/Support
Level: Intermediate
Calories Burned: 462
Weights Used: 20 lbs [9 kg]

Workout Breakdown:

Warm-up
01 - Back Pull Butt Kicks
02 - Standing Twists
03 - S2S Hurdle Steps
04 - The Windmill
05 - Ham Scoops
06 - Walk-Outs

Workout:
01 - Dual Swing Press
02 - Inchworm Push-ups
03 - ISO Half Kneeling Cleans L
04 - Power Floor Press Glutes
05 - ISO Half Kneeling Cleans R
06 - Alt DB Plank Threaders
07 - DB Hollow Hold Flutters
08 - ISO RDL Mud Walks L
09 - Pendulum Ab Swings L
10 - S2S Step Curls
11 - ISO RDL Mud Walks R
12 - Pendulum Ab Swings R
13 - DB Lat Raises
14 - Dbl Pike-Back Push-ups
15 - ISO DB Hip Thrust Holds L
16 - Fire Hydrant Kick-Outs L
17 - Half Kneeling Cross Cleans L
18 - ISO DB Hip Thrust Holds R
19 - Fire Hydrant Kick-Outs R
20 - Half Kneeling Cross Cleans R
21 - Plank Hold Pull-Overs
22 - ISO DB Swings
23 - Hang Clean Press L
24 - Hang Clean Press R
25 - Alt RDL Crosses
26 - Supported Balance Hams L
27 - Supported Balance Hams R
28 - Bent Rows
29 - Hand Release Push-ups
30 - DB Pull-Overs
31 - DB Russian Twists
32 - Hollow Tucks
33 - Banana Roll Holds
34 - Superman Holds

Cool-Down:
01 - Walking Hams
02 - Cat Cow
03 - Modified Sun Flow
04 - Side Stretch L/R
05 - Rev Shoulder Stretch L
06 - Rev Shoulder Stretch R
07 - 90/90 Switches

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.