Equipment Needed: Light Dumbbells
Level: Intermediate
Calories Burned: 400
Weights Used: 15lbs [6.8kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - Standing Twists
03 - 1-2 Step-Over Squats
04 - OH Rev Lunges
05 - The Windmill
06 - Cossack Threaders
07 - Ham Scoop Swings

01 - S2S Hang Squat Press
02 - Alt Barn Press Drives
03 - S2S Hang Squat Press
04 - Alt Barn Press Drives
05 - Trunk Twist Drives
06 - Dual Side Drop Lunges L
07 - Trunk Twist Drives
08 - Dual Side Drop Lunges R
09 - Curtsy Lunge Lat Raise
10 - High Hold Dbl Curls
11 - Curtsy Lunge Lat Raise
12 - High Hold Dbl Curls
13 - Rev Lunge Drives L
14 - Tri-Kick Step-Backs
15 - Rev Lunge Drives R
16 - Tri-Kick Step-Backs
17 - Rainbow Oblique Drives
18 - DB Drop Sumo Squats
19 - Rainbow Oblique Drives
20 - DB Drop Sumo Squats
21 - FWD Staggered Clean Lunges L
22 - Dual OH Triceps March
23 - FWD Staggered Clean Lunges R
24 - Dual OH Triceps March
25 - Slanted Ab Drive Press
26 - High Pull Curls
27 - Slanted Ab Drive Press
28 - High Pull Curls
29 - RDL Pulse Press
30 - OH Mud Walks
31 - RDL Pulse Press
32 - OH Mud Walks

Cool-Down
01 - Standing Shoulder Tris L
02 - Standing Shoulder Tris R
03 - Jefferson CARS
04 - Modified Sun Flow
05 - Walk the Dog
06 - Modified Beast Threaders L
07 - Modified Beast Threaders R
08 - Seated Glutes Stretch L
09 - Seated Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e9c8d853c1ec157630f4cfabb3be1ee
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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.