Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 422
Weights Used: 10-25lbs [4.5-11.3kg]
Intervals: 35/15

Workout Breakdown:

Warm-up
01 - Cat Cow
02 - Modified Sun Flow
03 - Alt Pin the Needle
04 - Slide-Up Crunch
05 - Low Heel Taps
06 - Rope Climb Crunch

01 - Half-Whole Sit-Ups
02 - 12 to 3 Sit-Ups
03 - Seated Russian Twists
04 - DB Bike Passes
05 - DB Plank Pull-Overs
06 - Plank Tap Walk-Overs
07 - Hip Dip Reachers L
08 - Hip Dip Reachers R
09 - 1-2 Double Tuck Crunch
10 - DB X-Tap Crunch L
11 - DB X-Tap Crunch R
12 - Reverse Crunches
13 - Seated Rainbow Tucks
14 - Side Plank Threaders L
15 - Side Hip Dips L
16 - Side Plank Threaders R
17 - Side Hip Dips R
18 - Sprinter Abs
19 - Twist-Knee Kick-Backs L
20 - Sit-Ups
21 - Twist-Knee Kick-Backs R
22 - Weighted Sit-Ups
23 - DB Pot Stir Crunch
24 - Clamshell Oblq Drives L
25 - Clamshell Oblq Drives R
26 - Hi-Low Pelvic Thrusts
27 - Genie Pulse Crunches
28 - 3-Tap Crunches
29 - DB Oven Stuffers
30 - Banana Roll Holds
31 - Superman Holds
32 - Back Swimmers
33 - DB Hi-Heel Taps
34 - Lying Turkish Sit-Ups L
35 - Side Crunch V-Taps L
36 - Lying Turkish Sit-Ups R
37 - Side Crunch V-Taps R
38 - Shin Huggers
39 - ISO Hi-Low Bike Taps L
40 - ISO Hi-Low Bike Taps R
41 - Power Press Sit-Ups
42 - DB Hollow Holds
43 - DB Side Hip Holds L
44 - DB Side Hip Holds R
45 - Pike-Tap Planks
46 - Plank Extensions

Cool-Down
01 - Spinal Flow
02 - Best Stretch L
03 - Best Stretch R
04 - Cat Cow Circles
05 - Side Stretch Twists L
06 - Side Stretch Twists R
07 - Alt Scorpions
08 - Seated Spinal Twists L
09 - Seated Spinal Twists R
10 - Pull In Knees L
11 - Pull In Knees R

My HR stats: https://flow.polar.com/shared2/7e964c5f94429c3ed640ed9c6f162bed
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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.