Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 508
Weights Used: 20lbs [9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - Jumping Jacks
03 - S2S Ground Walk Hops
04 - Windmill Sweeps
05 - Ham Tap Rev Lunges
06 - The Windmill

01 - Press Jack Push-Offs
02 - L2R Twist Lunge Hops
03 - Alt RDL Clean Squats
04 - Table Pull-Over Push-Ups
05 - Standing Trunk Twist Drives
06 - Kneeling Chop Swing Step-Ups
07 - ISO Kneeling Squat Hops L
08 - ISO Kneeling Squat Hops R
09 - Alt Landmine Press
10 - ISO Devil Press L
11 - Diagonal Chop Drives L
12 - ISO Devil Press R
13 - Diagonal Chop Drives R
14 - Low Halo Squats
15 - S2S V-Worm Drops
16 - Offset Swing Lunges L
17 - Staggered Oblq Drive Shuffles L
18 - Offset Swing Lunges R
19 - Staggered Oblq Drive Shuffles R
20 - 180 Hop-Over Sprawls
21 - Jack Press Core Twists
22 - Half Skater Snatch L
23 - Half Skater Snatch R
24 - Elevated Con Climbers

Cool-Down
01 - Standing Shoulder Stretch
02 - Kang Squats
03 - Worlds Best Stretch
04 - Alt Scorpion Twists
05 - Pigeon Side Twists L
06 - Pigeon Side Twists R
07 - Walk The Dog

My HR stats: https://flow.polar.com/shared2/7e991ce5d206adf5e103428480c09521
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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.