Equipment Needed: Dumbbells + Mat
Level: Advanced-EXTREME
Calories Burned: 191-385

Workout Breakdown:

Warm-up

Circuit 01:
01 - 15 - Half Whole Hollers L
02 - 15 - Half Whole Hollers R
03 - 30 - Mechanic Squats
04 - 30 - Squat Twist Thrusters
05 - 45 - Kneeling Row Hops
06 - 45 - Dive-Bomber Hops
07 - 60 - Negative Squat Hops
08 - 45 - ISO D-Lift Press L
09 - 45 - ISO D-Lift Press R
10 - 30 - Swing Switch Burpees
11 - 30 - Back Fly Rows
12 - 15 - Skater Tucks L
13 - 15 - Skater Tucks R

Burnout 01 - 3 Station Drills

Circuit 02
01 - 15 - High Knee Tap-Unders
02 - 15 - Fly Sprints
03 - 30 - Side Drop Burpees L
04 - 30 - Side Drop Burpees R
05 - 45 - Dbl Curl Press
06 - 45 - Goblet Stack Hops
07 - 60 - ISO DB Hip Thrusts L/R
08 - 45 - Hi-Low DB Hold Sprints
09 - 45 - Halo Lunge Hops
10 - 30 - ISO Renegades L
11 - 30 - ISO Renegades R
12 - 15 - Speed Jugglers
13 - 15 - Wide Climbers

Burnout 02 - S2S Grounded Burpees

Cool-Down

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.