Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 564
Weights Used: 20lbs [9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Step Jack Step-Outs
02 - In & Out Squats
03 - Standing Twists
04 - Jefferson CARs
05 - Alt Cossack Threaders
06 - Step-Up Swing Kicks

01 - Alt DB Floor Snatch
02 - DB Curl Press Drives
03 - Offset Swing Lunges L
04 - Hi-Low High Pull Twists L
05 - Offset Swing Lunges R
06 - Hi-Low High Pull Twists R
07 - S2S Arnold Press Steps
08 - S2S Pulse Squat Hammer Curls
09 - DBL Side Lunge Thrust-Overs
10 - Alt Low Lunge Dbl Curls
11 - Dual Balance Hams L
12 - Dual Balance Hams R
13 - Dbl Trunk Twist Drives
14 - Back Fly Arnold Press
15 - RDL Halo Core Twists
16 - In & Out Mechanic Squat Press L
17 - In & Out Mechanic Squat Press R
18 - Cross-Grab Gorilla Rows
19 - ISO Curtsy Press Tris L
20 - ISO Curtsy Press Tris R
21 - RDL Crosses
22 - Lawn MORES L
23 - Lawn MORES R
24 - Cross-Clean Step-Backs
25 - Rev Lunge Pull-Overs
26 - Dbl Curl Stack Squats
27 - Side Lunge Pick-Ups L
28 - Side Lunge Pick-Ups R
29 - S2S Step Curls
30 - S2S Squat Walk Press
31 - Dbl Lawn Press L
32 - Dbl Lawn Press R
33 - Alt Balance Arnold Press
34 - S2S Slam Squat Steps
35 - Lumberjack Stacks L
36 - Lumberjack Stacks R
37 - RDL Pulse Press
38 - Halo Core Drives
39 - Alt Swing Switch Lunges

Cool-Down
01 - Hug & Love Drives
02 - In & Out T-Spine Flex
03 - Kang Squats
04 - Jefferson CARs
05 - Alt Cossack Threaders
06 - Alt Shoulder Stretch
07 - Flamingo Stretch L/R

My HR stats: https://flow.polar.com/shared2/7e94cc4247dc496846e2e2bfdd8260e5
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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.