Equipment Needed: Dumbbells
Level: Advanced-Extreme
Calories Burned: 690
Weights Used: 20lbs [9kg]
Intervals: 30/12

Workout Breakdown:

Warm-up
01 - Side Knee Butt Kicks
02 - Hi-Low Standing Twists
03 - S2S Hero Tap Lunges
04 - Kang Squats
05 - Step-Up Swing Kicks
06 - Matrix Sweeps

01 - Jack Press Core Twists
02 - Hi-Low DB Core Twists L
03 - 180 Rev Lunge Press Drives
04 - Hi-Low DB Core Twists R
05 - Side Lunge Snatch Sprints L
06 - DB Skaters
07 - Side Lunge Snatch Sprints R
08 - L2R OH U-Swing Ab Drives
09 - Standing Trunk Twist Drives
10 - Pendulum Ab Twists L
11 - A-Press Skaters
12 - Pendulum Ab Twists R
13 - S2S Dbl Pedal Ab Drives
14 - DB Relay Switches
15 - DB Rainbow Kick Squats
16 - Shot Put Pass L
17 - Drum Major Drives L
18 - Shot Put Pass R
19 - Drum Major Drives R
20 - Low Halo Squats
21 - S2S Switch Pick Hustle Drops
22 - Hi-Low Pedal Sprint Press
23 - Power Switch Turn Press L
24 - Lateral Bent Row Shuffle
25 - Power Switch Turn Press R
26 - S2S Bat Swing Shuffle
27 - ISO Narrow Woodchops L
28 - DB 3-Way Agility Steps
29 - ISO Narrow Woodchops R
30 - Diagonal Dash L
31 - L2R Rainbow Chop Abs
32 - Diagonal Dash R
33 - L2R DB Slams
34 - Cross-Clean Step-Backs
35 - Fire Extinguishers L
36 - High Halo Squats
37 - Fire Extinguishers R
38 - S2S DB Frogger Slams
39 - S2S DB Core Sprints
40 - RDL Mud Walks L
41 - Toe Tap Swings
42 - RDL Mud Walks R
43 - Hi-Hold Plyo Lunge Drives
44 - DB Front Lunge Twists
45 - ISO Touch-Down Swings L
46 - Halo Cross-Cleans
47 - ISO Touch-Down Swings R
48 - RDL Halo Core Twists
49 - Alt Hands and Feet Taps
50 - Power Pass Squat Press

Cool-Down
01 - Shoulder Stretch L/R
02 - Jefferson Cars
03 - Alt Hinge Side Reach
04 - Rev Lunge Sumo Twists
05 - Alt OH Side Stretch
06 - Cossack Threaders
07 - Flamingo L
08 - Flamingo R

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.