Equipment Needed: Light Dumbbells + Mat
Level: Advanced
Calories Burned: 924
Weights Used: 15lbs [7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kick Pull-Backs
02 - Standing Twists
03 - Good Morning Squats
04 - S2S Cossack Threaders
05 - OH Rev Lunges
06 - Step-Up Swing Kicks

01 - S2S Hang Squat Press
02 - Twist Drop Clean Curls L
03 - Twist Drop Clean Curls R
04 - Alt Bent Back Flys
05 - Dual Side Drop Step-Backs L
06 - Dual Side Drop Step-Backs R
07 - Dual OH Mud Walks
08 - Golfer Swings L
09 - Golfer Swings R
10 - TW-Raise Steps
11 - Hi-Low Archer Rows L
12 - Hi-Low Archer Rows R
13 - Swing Clean Carry Lunges
14 - Snatch Drop Rev Lunges L
15 - Snatch Drop Rev Lunges R
16 - S2S Pulse Squat Hammer Curls
17 - ISO Lunge Threader Swings L
18 - ISO Lunge Threader Swings R
19 - Alt Barn Press Drives
20 - Offset Swing Lunges L
21 - Offset Swing Lunges R
22 - 180 FWD Carry Lunge Drives
23 - Bent Switch Twist Rows
24 - Hi-Hold RDL Side Lunges L
25 - Hi-Hold RDL Side Lunges R
26 - Alt U-Swing Knee Drives
27 - TNT Snatch Shuffle L
28 - TNT Snatch Shuffle R
29 - FWD Lunge Pour Curls
30 - ISO Narrow Wood Chops L
31 - ISO Narrow Wood Chops R
32 - L2R Lumberjack Press Tris
33 - ISO Curtsy Press Tris L
34 - ISO Curtsy Press Tris R
35 - Hi-Low Dbl Back Fly Curls
36 - ISO Switch Flip Rows L
37 - ISO Switch Flip Rows R
38 - Rev Lunge Pull-Overs
39 - Rev Lunge Cross-Overs L
40 - Rev Lunge Cross-Overs R
41 - L2R Cossack Drops
42 - S2S ISO Squat Curls L
43 - S2S ISO Squat Curls R
44 - Dbl Slant Ab Drives
45 - Pendulum Ab Swings L
46 - Pendulum Ab Swings R
47 - GRND Pick-Up Squats
48 - B-Stance World Flys L
49 - B-Stance World Flys R
50 - Low Halo Squats
51 - Mid Chop Hi-Twists L
52 - Mid Chop Hi-Twists R
53 - Cross-Clean Step-Backs
54 - Standing Devil Press

Cool-Down
01 - Sunrise Squats
02 - Triangle Twists
03 - Cat Cow Circles
04 - Pin the Needle
05 - Alt Scorpions
06 - Half Kneeling ADD Stretch L
07 - Half Kneeling ADD Stretch R

My HR stats: https://flow.polar.com/shared2/7e9aed84e75e40a0e7f83c40a2466b55
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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.