Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 472
Weights Used: 15 lbs [7 kg]

Workout Breakdown:

Warm-up

01 - Clap Pull Step-Backs
02 - Hero Tap Lunges
03 - Standing Twists
04 - Sunrise Squats
05 - Sweeping Windmills
06 - Kang Squats

01 - OH Squat Clean Press Pass
02 - Hi-Low Power Switch Twist Press L
03 - Alt FWD Pass Squat Drives
04 - Hi-Low Power Switch Twist Press R

05 - Curl Twist Press Shuffle L
06 - Alt Cossack Switch Rows
07 - Curl Twist Press Shuffle R
08 - Alt Landmine Press

09 - S2S Switch Drop Squats
10 - Side Lunge Passes
11 - S2S Switch Drop Lunges
12 - DB 3-Way Agility Steps

13 - ISO Narrow Wood Chops L
14 - 1-2-3 Ab Twist Drives
15 - ISO Narrow Wood Chops R
16 - DB Relay Switches

17 - Alt Hands and Feet Taps
18 - Alt DB Floor Snatch
19 - Hi Halo Squats
20 - S2S Switch Pick Hustle Drops

21 - DB Press Jacks
22 - Alt Balance Squat Press Tris
23 - Lunge Row Shuffle Snatch L
24 - Lunge Row Shuffle Snatch R

25 - Side Lunge Rewinds L
26 - Hi-Low Curtsy Squats
27 - Side Lunge Rewinds R
28 - Switch Pick Rev Lunge

29 - Baby Rock Shuffle
30 - Alt Toe Tap Swings
31 - DB Rainbow Kick Squats
32 - F2B DB Pedal Drop Press

01 - In & Out T-Spine Flex
02 - Alt Shoulder Stretch L/R
03 - The Windmill
04 - Bent Swimmers
05 - Deep Cossack Sweeps
06 - Wall Calves Stretch
07 - Flamingo Stretch L
08 - Flamingo Stretch R

Cool-Down

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.