Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 930
Weights Used: 20lbs [9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Jumping Jacks
02 - Hi-Wide Ab Twists
03 - OH Side Lunge Tap Drives
04 - Rev Sumo Squat Turns
05 - Kang Squats
06 - Inchworms

01 - L2R Suitcase Curtsy Curls
02 - Thruster Press Pull Drives
03 - Side/Turn Carry Lunges L
04 - Side Lunge Snatch Drives L
05 - Side/Turn Carry Lunges R
06 - Side Lunge Snatch Drives R
07 - L2R RDL High Pull Steps
08 - TW-Raise Steps
09 - Renegade Drag Crawls
10 - Kneeling Power Lunge Cleans L
11 - ISO Kneeling Golfer Swings L
12 - Kneeling Power Lunge Cleans R
13 - ISO Kneeling Golfer Swings R
14 - DB Ball Crunch
15 - Alt U-Swing Knee Drives
16 - GRND F2B Lunge Switches
17 - Balance Step-Back Curl Press L
18 - Balance Step-Back Curl Press R
19 - Devil Press Burpees
20 - Criss-Cross Bent Row Lifts
21 - ISO RDL to Rev Lunge Snatches L
22 - ISO RDL to Rev Lunge Snatches R
23 - RDL Hi-Hold Stack Squats
24 - Alt Wall Sit Curls
25 - Table Stack Pull-Overs
26 - Alt Bird-Dog Pull-Overs
27 - Power Pass-Over Sit-Ups
28 - Lazy Boy Sit-Ups
29 - DB Bicycles
30 - Dbl Squat Drop Switch Press
31 - S2S Hi-Hold RDL Side Lunges
32 - Rev Curl Balance Rows L
33 - Rev Curl Balance Rows R
34 - Swing Switch Burpees
35 - Alt DB Plank Threaders
36 - Power Chest Press Thrusts
37 - Kneeling Tri-Press Thrusts
38 - S2S Bat Swing Shuffle
39 - Staggered Squat Clean Thruster L
40 - Staggered Squat Clean Thruster R
41 - Alt Toe Tap Swings
42 - Alt OH Power Sit-Up Chops
43 - Hi-Pot Stir Sit-Ups
44 - Side Plank Threaders L
45 - Side Plank Threaders R
46 - Seated Russian Twist Drops
47 - S2S U-Squat Mud Walks
48 - Dual RDL Crosses
49 - DB Split Lunge Push-Ups
50 - Dbl Rev Lunge Curls
51 - ISO DB Snatch Windmills L
52 - ISO Cross Legged Wall Sits L
53 - ISO DB Snatch Windmills R
54 - ISO Cross Legged Wall Sits R

Cool-Down
01 - Sunrise Squats
02 - World's Best Stretch
03 - Seated Spinal Twists L
04 - Seated Spinal Twists R
05 - Walk The Dog
06 - Side Pigeon Pose L
07 - Side Pigeon Pose R

My HR stats: https://flow.polar.com/shared2/7e9a14e36b654759a4d3b56f24b22d32
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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.