Equipment Needed: Light Dumbbells
Level: Advanced
Calories Burned: 515
Weights Used: 10lbs [4.5kg]

Workout Breakdown:

Warm-up
01 - Alt Slant Jack Jumps
02 - Standing Twists
03 - OH Side Lunge Taps
04 - Sunrise Squats
05 - The Windmill
06 - Step-Up Swing Kicks

01 - S2S Quick Curl Steps
02 - Around the World Squats
03 - Balrog Jab Twists L
04 - Balrog Jab Twists R
05 - Rapid Bent Rows

06 - Low Squat Curl Swings
07 - Rev Stutter Step Lunges L
08 - Rev Stutter Step Lunges R
09 - DB Standing Skier Lifts
10 - U-Squat Drive Twists

11 - Marching Press Drives
12 - S2S Slam Steps
13 - Side Wall Ball Slams L
14 - Side Wall Ball Slams R
15 - Pull Down Crunch Drives

16 - Quick Front Lunge Curls
17 - W-Raise Hangs
18 - In & Out Bent Row Steps L
19 - In & Out Bent Row Steps R
20 - Alt Twist Press Drives

21 - Alt Swing Switch Lunges
22 - Staggered Curtsies L
23 - DB Soft Bounce Calves
24 - Staggered Curtsies R
25 - RDL Crosses

26 - Dbl Swing Drives
27 - Side Pass Twist Drives L
28 - DB Oblique Drives L
29 - Side Pass Twist Drives R
30 - DB Oblique Drives R

31 - Back Fly Step-Backs
32 - S2S Squat Curls
33 - S2S Shoulder Press Steps
34 - ISO Dual Tri-Extensions L
35 - ISO Dual Tri-Extensions R

36 - L2R GRND Pulse Squats
37 - Rev Pulse Lunge Drives L
38 - Staggered RDL Clean Squats L
39 - Rev Pulse Lunge Drives R
40 - Staggered RDL Clean Squats R

41 - Dbl Slant Ab Drives
42 - Side Lunge Snatch Drives L
43 - S2S Pass Press Shuffle
44 - Side Lunge Snatch Drives R
45 - Narrow Wood Chops L
46 - Narrow Wood Chops R
47 - L2R Pedal Passes

Cool-Down
01 - In & Out Spinal Flex
02 - Alt Shoulder Stretch
03 - OH Side Stretch
04 - Jefferson CARs
05 - Alt Cossack Threaders
06 - Wall Calves Stretch
07 - Flamingo Stretch L
08 - Flamingo Stretch R

My HR stats: https://flow.polar.com/shared2/7e936d327320a50cbe86356f8b1cd17f
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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.