Equipment Needed: Light Dumbbells
Level: Advanced
Calories Burned: 942
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - BW Thruster Taps
03 - Side Lunge ADD Swings L
04 - Side Lunge ADD Swings R
05 - Big Shoulder Swings
06 - The Windmill

01 - L2R Hi-Hold RDL Side Lunges
02 - S2S W-Raise Steps
03 - Side Turn Carry Lunges L
04 - Side Turn Carry Lunges R
05 - Criss-Cross Bent Row Lifts
06 - S2S Hi-Low Squat Curls
07 - Cossack Switch Snatch Drops
08 - S2S A-Skater Press
09 - Alt Tri-Swing Rev Lunges
10 - Dbl Pump Curl Drives
11 - S2S Arnold Thruster Steps
12 - Side Lunge Cossack Sweeps L
13 - Side Lunge Cossack Sweeps R
14 - Top Loaded Kang Squats
15 - S2S DB Floor Snatch Shuffle
16 - Bent Fly Lat Sweeps
17 - S2S DB Press Shuffle Drives
18 - Offset Curtsy-Squat-Side Lunge L
19 - Offset Curtsy-Squat-Side Lunge R
20 - Around the World Squats
21 - Dual Landmine Press Tris
22 - Balanced RDL Snatch Drives L
23 - Balanced RDL Snatch Drives R
24 - Circle Clean Oblique Drives
25 - Quick FWD Lunge Curls
26 - Slanted Lat Chop Twists L
27 - Slanted Lat Chop Twists R
28 - S2S RDL Clean Dbl Squats
29 - U-Swing Ab Drives
30 - ISO Curtsy Press Tris L
31 - ISO Curtsy Press Tris R
32 - Dual Drop FWD Lunges L
33 - Dual Drop FWD Lunges R
34 - Alt Bent Back Flys
35 - S2S Arnold Press Steps
36 - S2S Arnold Press Swing Steps
37 - Pendulum Ab Swings L
38 - Hi-Low Mower Twists L
39 - Pendulum Ab Swings R
40 - Hi-Low Mower Twists R
41 - Low Halo Squats
42 - Twist Turn Squat Drop Snatch L
43 - Twist Turn Squat Drop Snatch R
44 - L2R Standing Chest Flys
45 - FWD Lunge Lat Raises
46 - Dual Swing Drives
47 - Shot Put Swings L
48 - Shot Put Swings R
49 - Alt DB Commando X-Steps
50 - Alt Rev Lunge Twist Press
51 - Dbl Hinge Swing Mud Walks
52 - Alt Balance Knee A-Press
53 - Alt RDL Lunge Step-Backs
54 - Thruster Press Pull Drives

Cool-Down
01 - Standing Shoulders L
02 - Standing Shoulders R
03 - Bent Triangle Twists
04 - Modified Sun Flow
05 - Walking Malasana
06 - Best Stretch L
07 - Best Stretch R

My HR stats: https://flow.polar.com/shared2/7e9c65f415a8a9e13ce7198599ea2c27
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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.