Equipment Needed: Dumbbells
Level: Advanced-Extreme
Calories Burned: 528
Weights Used: 20lbs [9kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Windmill Arm Swings
02 - Slanted Step Jacks
03 - 1-2 Step-Over Squats
04 - OH Rev Lunges
05 - Kang Squats
06 - Step-Up Swing Kicks

01 - S2S Arnold Press Steps
02 - Hi-Hold RDL Side Lunges L
03 - U-Squat Ab Drives L
04 - Hi-Hold RDL Side Lunges R
05 - U-Squat Ab Drives R
06 - W-Raise Press Steps
07 - Alt RDL Clean Squat Switch
08 - ISO Curtsy Press Tris L
09 - Hi-Low Archer Pulls L
10 - ISO Curtsy Press Tris R
11 - Hi-Low Archer Pulls R
12 - DB Infinity March
13 - Static Drum Major Drives L
14 - Dbl Carry Booty Builders
15 - Static Drum Major Drives R
16 - S2S RDL U-Squat Carries
17 - L2R Cossack Drops
18 - Criss-Cross Bent Row Lifts
19 - Alt Barn Press Drives
20 - FWD Lunge Pour Curls
21 - Offset Swing Drive Lunges L
22 - Mid-Chop High Twists L
23 - Offset Swing Drive Lunges R
24 - Mid-Chop High Twists R
25 - Alt Hammer Curl Drop Squats
26 - Cross-Grab Gorilla Rows
27 - S2S DB Floor Snatch Shuffle

Cool-Down
01 - Hug & Love Raises
02 - Windmill Sweeps
03 - Triangle Twists
04 - Cossack Sweeps
05 - Wall Glutes Stretch L
06 - Wall Glutes Stretch R
07 - Wall Dancers L
08 - Wall Dancers R

My HR stats: https://flow.polar.com/shared2/7e984bca343262de864b1aeab11ace35
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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.