Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 502
Weights Used: 20lbs [9kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Joggers
02 - Hug & Love Drives
03 - BW U-Squat Lunges
04 - OH Rev Lunges
05 - Windmill Jacks
06 - The Windmill

01 - S2S Arnold Press Swing Steps
02 - Alt Suitcase Curtsy Curls
03 - Criss-Cross Bent Row Lifts
04 - Halo Lunge Hops L
05 - S2S Walking Push Rows L
06 - Halo Lunge Hops R
07 - S2S Walking Push Rows R
08 - W-Raise Press Steps
09 - S2S Frog Drop Squat Hops
10 - DB Glutes Push-Offs
11 - In & Out Mechanic Squat Press L
12 - Pendulum Ab Swings L
13 - In & Out Mechanic Squat Press R
14 - Pendulum Ab Swings R
15 - DB Burpee Step-Ups
16 - Dbl Push Thrusts
17 - Pull-Down Crunch Drives
18 - Hi-Hold RDL Side Lunges L
19 - Hi-Hold RDL Side Lunges R
20 - S2S Baby Rock Shuffles
21 - Clap Pull-Over Push-Ups
22 - Con Twist Curl Drives
23 - Standing Devil Press
24 - DB Dual Pause Sprints
25 - FWD Staggered Clean Lunges L
26 - FWD Staggered Clean Lunges R
27 - Devil Climbers

Cool-Down
01 - Circular Cat Cow
02 - Twisting Child's Pose
03 - Alt Plank Lunge Switch
04 - Alt Threaders
05 - Alt Scorpions
06 - Bow Pose
07 - Glutes Stretch L
08 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e9944eb375bf8d1476dc8278c00a5b4
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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.