Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 554
Weights Used: 20lbs [9kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - Squat Wide Side Lunge L
03 - Inchworms
04 - Squat Wide Side Lunge R
05 - Sweeping Windmills

Circuit 01: (2x)
01 - Squat Clean Press
02 - Switch Drop Jack Squats
03 - Dbl Push Thrusts
04 - Renegade Rows

Circuit 02: (2x)
05 - Power Squat Press
06 - Bullet Lunges
07 - Landmine Switch Grabs
08 - Push-Pike Pop-Ups

Circuit 03: (2x)
09 - High Pull Curls
10 - Side Drop Burpees L/R
11 - OH Stack Squats
12 - DB Flutter Kicks

Circuit 04: (2x)
13 - Dbl Thrusters
14 - Halo Lunge Hops
15 - Alt Lunge-Mowers
16 - Wide DB Push-ups

Circuit 05: (2x)
17 - Alt DB Floor Snatch
18 - 180 Sumo Pulse Squats
19 - Side Back Drive Passes L/R
20 - 4x Push Climbers

Circuit 06: (2x)
21 - In & Out Liberty Swings L/R
22 - Negative Squat Hops
23 - Detonation Push-ups
24 - Push-up Threaders

Cool-Down
01 - Sweeping Windmill
02 - Cat Cow
03 - Side Stretch L/R
04 - World's Best Stretch L
05 - World's Best Stretch R
06 - Downward Pedals
07 - Glutes Stretch L
08 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared/7ea30b5fc44bc3bd291995703015530b
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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.