Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 459
Weights Used: 10-50lbs [4.5-22.7kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - Alt Step Jacks
03 - Side Lunge Taps
04 - Sweeping Windmills
05 - Walk-Outs

01 - S2S Step Curls
02 - DB Halo Burpees
03 - U-Squat Lunges
04 - Mechanic Squats
05 - Renegade Push-ups
06 - Hi-Low-Hi Squat Hops
07 - Dbl High Pull Curls
08 - S2S Lunge Passes
09 - Agility Sprints
10 - S2S Sprinter Burpees
11 - X-Tap Ab Twists
12 - Detonation Squats
13 - Boomerang Sprints
14 - Squat Ham Lifts
15 - 8-Push Low Holds
16 - Alt Lunge Mowers
17 - 180 Sumo Pulse Turns
18 - DB Hip Thrusts
19 - Alt DB Swings
20 - Dive-Bombers
21 - Shin Huggers
22 - Hi-Low Burpee Jacks
23 - Rev Pulse Lunges
24 - Seated Russian Twists
25 - Backseat Passes
26 - Hi-Low Calves Squats
27 - Wide Pedal Burpees
28 - ISO Lift Burpees
29 - RDL Pulse Press

Cool-Down
01 - Hug & Loves
02 - Forward Rocks
03 - Cat Cow
04 - Child's Pose Twists
05 - Side Stretch L
06 - Side Stretch R
07 - World's Best Stretch L
08 - World's Best Stretch R
09 - Malasana
10 - Glutes Stretch L
11 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared/7ea30b64b25bff80ab92f424c4285aea
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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.