Equipment Needed: Light Dumbbells
Level: Intermediate
Calories Burned: 408
Weights Used: 15lbs [6.8kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Clap Pull Step-Backs
02 - S2S Cactus Squats
03 - Standing Twists
04 - Sweeping Windmills
05 - Side Lunge Squats L
06 - Side Lunge Squats R
07 - Ham Scoop Swings

01 - Dbl ISO Thruster Pass
02 - ISO Kick-Back Curl Press L
03 - ISO Kick-Back Curl Press R
04 - Side Lunge Rewinds L
05 - Side Lunge Rewinds R
06 - Rainbow Oblique Drives
07 - Racked Shuffle Press L
08 - ISO Curtsy Side Lunge L
09 - Racked Shuffle Press R
10 - ISO Curtsy Side Lunge R
11 - S2S Skater Steps
12 - S2S Squat Walk Press
13 - Alt DB Back Flys
14 - Alt Gorilla Rows
15 - S2S Squat Press Tris
16 - Golfer Swings L
17 - Golfer Swings R
18 - DB Front Lunge Twists
19 - V Pedal Press
20 - U-Squat Lunges
21 - ISO Snatch Tri-Extensions L
22 - ISO Snatch Tri-Extensions R
23 - S2S Slam Squats
24 - Alt DB Curtsy Squats
25 - ISO DB Swings
26 - L2R Rainbow DB Slams
27 - Lawn MORES L
28 - Lawn MORES R
29 - F2B U-Curl Steps
30 - RDL Mud Walks L
31 - RDL Mud Walks R
32 - L2R Halo Slam Squats

Cool-Down
01 - Hug & Love Drives
02 - OH Tri-Side Stretch
03 - Jefferson CARs
04 - Cat Cow Sit-Backs
05 - Alt Side Stretch
06 - Best Stretch L
07 - Best Stretch R
08 - Half Kneeling ADD Stretch L
09 - Half Kneeling ADD Stretch R

My HR stats: https://flow.polar.com/shared2/7e9ce486e0b63ee7bb6ed19e59059304
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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.