Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 860
Weights Used: 15-30lbs [7-14kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Windmill Jacks
02 - Tri-Push Twist Drives
03 - S2S Cactus Squats
04 - Inchworms
05 - Beast Mode Threaders
06 - L2R Side Stretch

01 - Swing Switch Burpees
02 - S2S Squat Curls
03 - Clockwork Push-ups
04 - Kneeling Row Hops
05 - Tucked In Crunch
06 - OH Russian Press-Pass
07 - Hollow Hold Flutters
08 - Kneeling Switch Press
09 - Lat Raises
10 - Jack Press Core Twists
11 - S2S Weed Pull Cleans
12 - Renegade Push-ups
13 - Table Twist Press
14 - Bird Dog Hovers
15 - Pendulum Ab Swings L
16 - ISO Snatch Tri-Extensions L
17 - Pendulum Ab Swings R
18 - ISO Snatch Tri-Extensions R
19 - Devil Press
20 - Power Floor Press Glutes
21 - ISO Press Tuck Crunch L
22 - ISO Bridge Pull-Overs L
23 - Superman Holds
24 - ISO Press Tuck Crunch R
25 - ISO Bridge Pull-Overs R
26 - Kneeling W Squeeze Curls
27 - Shoulder Shrug Press
28 - L2R OH U-Swing Ab Drives
29 - Lawn Mores L
30 - Lawn Mores R
31 - S2S Walk-Over Bombers
32 - Plank Extensions
33 - 12 to 3 Raises
34 - Alt Clean Press
35 - Quick DB Step-Up Burpees
36 - Halo Rev Lunge Core Twists
37 - ISO DB Leg Lift Crunch L
38 - DB Side V-Crunch Lifts L
39 - ISO DB Leg Lift Crunch R
40 - DB Side V-Crunch Lifts R
41 - Push-up Threaders
42 - Cross-Clean Step-Backs
43 - TYAs
44 - RDL Mud Walks L
45 - RDL Mud Walks R
46 - Pike Hop Push-ups
47 - Table Hold Agility Steps
48 - DB Wiper Curls
49 - Tri-Switch Rows
50 - Turkish Get-Ups L
51 - Turkish Get-Ups R
52 - Standing Trunk Twist Drives
53 - Criss-Cross Bent Back Rows
54 - Man-Makers

Cool-Down
01 - In & Out T-Spine Flex
02 - Shoulder Stretch L/R
03 - Windmill Twists
04 - Alt Pin the Needle
05 - Alt Side Stretch
06 - Scorpion L
07 - Scorpion 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.