Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 470
Weights Used: 10lbs [4.5kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Hiker Sprints
02 - Hop Scotch Jacks
03 - S2S Flower Bloom Squats
04 - Hula Hoops
05 - Diver Lunges
06 - Inchworms
07 - Sprinter Stretch

01 - Lifeguard Sprints L
02 - Lawnmower Twist Pulls L
03 - Lifeguard Sprints R
04 - Lawnmower Twist Pulls R
05 - S2S Kite Swing Shuffle
06 - Seed Planter Squats
07 - Sunrise Squat Lunges
08 - Ice Cream Scoop Press L
09 - Farmer Drop Lunges L
10 - Ice Cream Scoop Press R
11 - Farmer Drop Lunges R
12 - Swimmer Push-Ups
13 - Paddleboat Sit-Ups
14 - Bicycles
15 - Starfish Crunches
16 - Sand Castle Swings
17 - Rock Climbers
18 - L2R Volleyball Lunges
19 - Surfer Squat Hops
20 - Marching Band Press
21 - L2R Diver Pull Lunges
22 - Weed Puller Rows L
23 - Weed Puller Rows R
24 - Butterfly Sit-Ups
25 - Boat Twist Drops
26 - Sun Tan Rolls
27 - Rainbow Oblique Drives
28 - Suitcase Curtsy Curls
29 - Tent Pitchers L
30 - Tent Pitchers R
31 - Fly Swatters
32 - Farmer Sprints

Cool-Down
01 - Palm Tree Stretch
02 - Sunrise Squats
03 - Windmill Sweeps
04 - Modified Sun Flow
05 - Walk The Dog
06 - Sprinter Stretch L
07 - Sprinter Stretch R
08 - Cactus Twists L
09 - Cactus Twists R

My HR stats: https://flow.polar.com/shared/7ea698447ca72f6882720801554878da
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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.