Equipment Needed: Dumbbells + Mat + Wall
Level: Intermediate
Calories Burned: 399
Weights Used: 15-20lbs [6.8-9kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Standing Twists
02 - S2S Hurdle Walks
03 - 1-2 Step-Over Squats
04 - Cossack Threaders
05 - OH Rev Lunges
06 - The Windmill
07 - Ham Scoop Swings

01 - RDL Clean Squat Press
02 - Dual Side Drop Rev Lunges L
03 - Dual Side Drop Rev Lunges R
04 - Dbl Curl Drives
05 - Alt Barn Press Drives
06 - ISO Squat Oblique Drives L
07 - ISO Squat Oblique Drives R
08 - DB Glutes Push-Offs
09 - Golfer Swings L
10 - Golfer Swings R
11 - Hi-Low Side Lunge Pulls L
12 - Hi-Low Side Lunge Pulls R
13 - Low Halo Squats
14 - ISO Half Kneeling Drive Press L
15 - ISO Half Kneeling Drive Press R
16 - Bent Criss-Cross Row Lifts
17 - Swinging Barn Door Press L
18 - Side Lunge ADD Swings L
19 - Swinging Barn Door Press R
20 - Side Lunge ADD Swings R
21 - FWD Lunge Curls
22 - RDL Mud Walks L
23 - RDL Mud Walks R
24 - L2R Halo Lunges
25 - Dbl Row Step-Ups L
26 - Dbl Row Step-Ups R
27 - Rev Lunge Hammer Curls
28 - OH Rev Lunge Drives
29 - Wall Balance Hams L
30 - Wall Balance Hams R
31 - Cross-Clean Step-Backs
32 - DB Dual Strict Drive Holds

Cool-Down
01 - Standing Shoulder Tris L
02 - Standing Shoulder Tris R
03 - Jefferson CARS
04 - Modified Sun Flow
05 - Walk the Dog
06 - Modified Beast Threaders L
07 - Modified Beast Threaders R
08 - Seated Glutes Stretch L
09 - Seated Glutes Stretch R

My HR stats: https://flow.polar.com/shared/7ea5aae8feaf2340448341c44bc915bf
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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.