Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 445
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - A-Jacks
02 - Hi-Wide Ab Twists
03 - S2S Wall Pushers
04 - Cossack Threaders
05 - Walkouts
06 - Alt Kick-Out Threaders

01 - Balance Step-Back Curl Press L
02 - Balance Step-Back Curl Press R
03 - Criss-Cross Bent Row Lifts
04 - Dbl Push Plank Jacks
05 - DB Pull-Over Sit-Ups
06 - DB Oven Stuffers
07 - Kneeling 12 to 3 Lat Sweeps
08 - Kneeling Dual Tris Extensions
09 - Dbl Curl Press Steps
10 - Swing Switch Burpees
11 - DB Split Kick Push-Ups
12 - DB Skater Cleans
13 - Rev Curl Balance Rows L
14 - Rev Curl Balance Rows R
15 - Cross-Grab Gorilla Rows
16 - Renegade Drag Crawls
17 - Power Chest Press Thrusts
18 - Kneeling Power Lunge Cleans L
19 - Kneeling Power Lunge Cleans R
20 - DB Sit-ups
21 - DB Extended Jackknives
22 - S2S Bat Swing Shuffle
23 - Devil Press Burpees
24 - Fast/Slow Climbers

Cool-Down
01 - Kneeling Spinal Flex
02 - Circular Cat Cow
03 - L2R Side Stretch
04 - Walk the Dog
05 - Mod Beast Threaders L
06 - Mod Beast Threaders R
07 - Alt Scorpions

My HR stats: https://flow.polar.com/shared/7ea5e36a42d056c293b9ffac21cd64e0
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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.