Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 683
Weights Used: 20lbs [9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Clap Pull Step-Backs
02 - Alt Slanted Jacks
03 - OH Side Lunge Taps
04 - L2R Pivot Squat Lunges
05 - The Windmill
06 - Walkouts

01 - S2S Arnold Press Steps
02 - S2S Arnold Press Steps
03 - S2S Front Squat RDLs
04 - S2S Arnold Press Steps
05 - S2S Front Squat RDLs
06 - Alt GRND Step-Back Squats
07 - Alt DB Floor Snatch
08 - Alt DB Floor Snatch
09 - Dbl Curl Rev Lunges
10 - Alt DB Floor Snatch
11 - Dbl Curl Rev Lunges
12 - MAX DB Push-Ups
13 - DB Curl Press Drives
14 - DB Curl Press Drives
15 - Dual Hold Quick Squats
16 - DB Curl Press Drives
17 - Dual Hold Quick Squats
18 - DB Dual Strict Drive Holds
19 - GRND Pick-Up Squats
20 - GRND Pick-Up Squats
21 - Alt Rev Stutter Step Lunges
22 - GRND Pick-Up Squats
23 - Alt Rev Stutter Step Lunges
24 - Renegade Push-Ups
25 - Row Clean Press
26 - Row Clean Press
27 - RDL Crosses
28 - Row Clean Press
29 - RDL Crosses
30 - Dual OH Mud Walks
31 - Dbl Curl Hold Rev Lunges
32 - Dbl Curl Hold Rev Lunges
33 - L2R Cossack Drops
34 - Dbl Curl Hold Rev Lunges
35 - L2R Cossack Drops
36 - Dbl Pike-Back Push-Ups
37 - Dbl Swing Drives
38 - Dbl Swing Drives
39 - Con Drop Thrusters
40 - Dbl Swing Drives
41 - Con Drop Thrusters
42 - Cross-Grab Gorilla Rows
43 - Back Fly Arnold Press
44 - Back Fly Arnold Press
45 - DB In & Out Tap Squats
46 - Back Fly Arnold Press
47 - DB In & Out Tap Squats
48 - Front Lunge Curls
49 - RDL Press Step-Overs
50 - RDL Press Step-Overs
51 - Alt Rev Cross-Over Lunges
52 - RDL Press Step-Overs
53 - Alt Rev Cross-Over Lunges
54 - DB Swing Squat Press

Cool-Down
01 - Hug & Love Raises
02 - Up-Down Dog
03 - Beast Mode Threaders
04 - Alt Scorpions
05 - Bow Pose
06 - Glutes Stretch L
07 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e97f50fb6de3d57ce3789a2830f990b
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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.