Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 626
Weights Used: 20lbs [9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hi-Low Standing Twists
02 - Alt Knee Drive Reaches
03 - OH Rev Lunges
04 - Kang Squats
05 - Walkout Twists
06 - Walking Malasana

01 - ISO DB Swings
02 - Toe Tap Swings
03 - Power Squat Press
04 - Power Squat Press Twist Drives
05 - DB Step-Back Drive Crunch
06 - Pull-Down Crunch Drives
07 - Halo Lunge Hops L
08 - Halo Lunge Hops R
09 - DB Plank Pull-Overs
10 - Alt DB Plank Pike Pulls
11 - ISO Half Kneeling Cleans L
12 - ISO Half Kneeling Cleans R
13 - BW Sit-Ups
14 - Weighted Sit-Ups
15 - L2R Pot-Stir Passes
16 - S2S Bat Swing Shuffle
17 - Racked Core Twist Drives L
18 - Racked Core Twist Drives R
19 - Figure 8 Squat Passes
20 - Power Pass Press Squats
21 - Pendulum Ab Twists L
22 - Pendulum Ab Twists R
23 - Low Plank Tap Step-Outs
24 - Elevated 4 to 8 Con Climbers
25 - Side Hip Dips L
26 - Side Hip Dips R
27 - Half Over Stuffers
28 - Power Press Sit-Ups
29 - DB A-Raise Step-Overs
30 - S2S Skater FWD Press
31 - Golfer Swings L
32 - Golfer Swings R
33 - S2S DB Slam Steps
34 - DB Con Slams
35 - DB Oblique Drives L
36 - DB Oblique Drives R
37 - L2R Core Crunch March
38 - DB Infinity March
39 - DB OH Flutter Kicks

Cool-Down
01 - Jefferson CARs
02 - Modified Sun Flow
03 - Alt Side Stretch
04 - Alt Pin The Needle
05 - Walk The Dog
06 - Up-Down Dog
07 - Mod Beast Threaders

My HR stats: https://flow.polar.com/shared2/7e94f5892b31a3591906ed5cdc4fc894
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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.