Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 522
Weights Used: 15-35lbs [7-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Genie Twist Drives
02 - Diver Squats
03 - Alt Cossack Threaders
04 - Alt Toe Tap Reach
05 - Alt Knee Drive Reaches
06 - Cobra Walkouts

01 - Dbl Drive Infinity March
02 - OH Side Cross Oblique Drives L
03 - ISO Balance Ham Rows L
04 - OH Side Cross Oblique Drives R
05 - ISO Balance Ham Rows R
06 - Dual X-Cross Drives
07 - Alt Walk Back Plank Drives
08 - Low Plank Tap Step-Outs
09 - DB OH Hollow Crunch
10 - DB Pot Stir Crunches
11 - ISO Lying Turkish Sit-Ups L
12 - Side Hip Dips L
13 - ISO Lying Turkish Sit-Ups R
14 - Side Hip Dips R
15 - Rainbow Pass Thruster Drives
16 - Golfer Swings L
17 - Rev Hover Pistol Press L
18 - Golfer Swings R
19 - Rev Hover Pistol Press R
20 - DB Hollow Crunch Lifts
21 - Rev Bull-Frogs
22 - Bill Cosby Lean Crunch
23 - DB Extended Jackknives
24 - DB Elevated Rev L-Sit Rocks
25 - Cross-Clean Step-Backs
26 - Alt Halo Lunges
27 - L2R Pull-In Crunch Drive Twists
28 - Alt Plank Row Threaders
29 - Alt Plank Drive Outer Twists
30 - Alt Kneeling Press March
31 - Kneeling Seatbelt Swings L
32 - Kneeling Seatbelt Swings R
33 - RDL Halo Twists
34 - Alt DB Crunch Drive March
35 - OH DB Stack Squats
36 - DB Shin Loader Crunch
37 - Banana Roll Holds
38 - Sprinter Abs
39 - Rev Plank Drives

Cool-Down
01 - Jefferson CARs
02 - Modified Sun Flow
03 - Alt Side Stretch
04 - Alt Pin The Needle
05 - Walk The Dog
06 - Up-Down Dog
07 - Mod Beast Threaders

My HR stats: https://flow.polar.com/shared2/7e9524fa2bace5ca271a7d42a6f7c4d6
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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.