Equipment Needed: One Dumbbell
Level: Advanced
Calories Burned: 634
Steps: 2383

Workout Breakdown:

Warm-up:
01 - Butt Kick Pull Backs
02 - Hi-Low Standing Twists
03 - In & Out Squat Lunges L
04 - Windmill Sweeps
05 - In & Out Squat Lunges R
06 - The Windmill

Workout:
01 - Alt DB Snatch
02 - Diagonal Dash Lunges L
03 - Halo Slam Squats
04 - Diagonal Dash Lunges R
05 - Fire Extinguishers L
06 - Power Pass Squat Press
07 - Fire Extinguishers R
08 - Archer Drop Lunges L
09 - Lateral Bent Row Shuffle
10 - Archer Drop Lunges R
11 - S2S Squat Walk Press
12 - ISO DB Swings
13 - Half Skater Snatch L
14 - Swinging Barn Door Press L
15 - In & Out Squat Drops L
16 - DB 3-Way Agility Steps
17 - Half Skater Snatch R
18 - Swinging Barn Door Press R
19 - In & Out Squat Drops R
20 - ISO Woodchops L
21 - Toe Tap Swings
22 - ISO Woodchops R
23 - Rack Shuffle Press L
24 - Balance Tap Lunge Drives L
25 - Rack Shuffle Press R
26 - Balance Tap Lunge Drives R
27 - S2S Drop Squat Shuffle
28 - Alt Gorilla Rows
29 - ISO Touch-Down Swings L
30 - Side Lunge Rewinds L
31 - ISO Balance Curls L
32 - ISO Touch-Down Swings R
33 - Side Lunge Rewinds R
34 - ISO Balance Curls R
35 - Pendulum Abs Swings L
36 - Dbl Swing Catch Squats
37 - Pendulum Abs Swings R
38 - DB Rainbow Kick Squats
39 - ISO RDL Mud Walks L
40 - Side Lunge Passes
41 - ISO RDL Mud Walks R
42 - F2B Pedal Squats

Cool-Down:
01 - Hug & Love Raises
02 - Alt Shoulder Stretch
03 - Rev Sumo Squat Turns
04 - Deep Cossack Squats
05 - The Windmill
06 - Ham Scoops
07 - Flamingo Stretch L
08 - Flamingo Stretch 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.