Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 948
Weights Used: 10lbs [4.5kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Clap Pull Step-Backs
02 - Dbl Alt Step Jacks
03 - S2S Dbl Tap Lunges
04 - Standing Twists
05 - Kang Squats
06 - The Windmill

01 - Pom-Pom Skater Press L
02 - S2S RDL High Pull Steps
03 - Pom-Pom Skater Press R
04 - S2S RDL High Pull Steps

05 - Quick Front Lunge Curls
06 - Back Fly Step-Backs
07 - Quick Front Lunge Curls
08 - Back Fly Step-Backs

09 - Dual Swing Clean Curtsies L
10 - L2R Racked Pivot Squats L
11 - Dual Swing Clean Curtsies R
12 - L2R Racked Pivot Squats R

13 - ISO F2B Lunges L
14 - Hero Lift Lunges L
15 - ISO F2B Lunges R
16 - Hero Lift Lunges R

17 - Dbl Slant Ab Drives
18 - Ab Stab Chops L
19 - Dbl Slant Ab Drives
20 - Ab Stab Chops R

21 - Cross-Clean Shuffle L
22 - Racked Dbl Ab Drive Twists
23 - Cross-Clean Shuffle R
24 - Racked Dbl Ab Drive Twists

25 - S2S Twist Curl Squats
26 - B-Stance World Flys L
27 - S2S Twist Curl Squats
28 - B-Stance World Flys R

29 - Dual Landmine Press
30 - Rapid Bent Rows
31 - Dual Landmine Press
32 - Rapid Bent Rows

33 - S2S RDL Clean Squats
34 - S2S Front Carry Squat Walks
35 - S2S RDL Clean Squats
36 - S2S Front Carry Squat Walks

37 - Dual Side Drop Lunges L
38 - Snatch Drop Rev Lunges L
39 - Dual Side Drop Lunges R
40 - Snatch Drop Rev Lunges R

41 - Dbl Swing Clean Knee Holds
42 - Balance Ham Clean Drives L
43 - Dbl Swing Clean Knee Holds
44 - Balance Ham Clean Drives R

45 - S2S DB Press Shuffle Drives
46 - Racked Core Drive Twists L
47 - S2S DB Press Shuffle Drives
48 - Racked Core Drive Twists R

49 - Dual Tri-Extension March
50 - Side Lunge Snatch Drives L
51 - Dual Tri-Extension March
52 - Side Lunge Snatch Drives R

53 - S2S External Rotation Steps
54 - ISO Lunge Threader Swings L
55 - S2S External Rotation Steps
56 - ISO Lunge Threader Swings R

57 - Dual Pulse Squat Curtsy
58 - ISO Hover Drop Lunges L
59 - Dual Pulse Squat Curtsy
60 - ISO Hover Drop Lunges R

61 - Booty Builder Carries L
62 - FWD Staggered Clean Lunges L
63 - Booty Builder Carries R
64 - FWD Staggered Clean Lunges R

65 - Pull-Down Crunch Drives
66 - GRND Staggered Shuffles L
67 - Pull-Down Crunch Drives
68 - GRND Staggered Shuffles R

69 - ISO Oblq Drive Swing Kick Taps L
70 - Diagonal Dash Lunges L
71 - ISO Oblq Drive Swing Kick Taps R
72 - Diagonal Dash Lunges R

73 - Alt DB Commando X-Steps
74 - Hi-Low Stutter Step Curls
75 - Alt DB Commando X-Steps
76 - Hi-Low Stutter Step Curls

77 - ISO Tri-Snatch Extensions L
78 - Low Squat Curl Swings
79 - ISO Tri-Snatch Extensions R
80 - Low Squat Curl Swings

81 - DB Soft Bounce Calves
82 - Rev Lunge Cross-Overs L
83 - DB Soft Bounce Calves
84 - Rev Lunge Cross-Overs R

85 - S2S Slam Steps
86 - Rapid Dual Squats
87 - S2S Slam Steps
88 - Rapid Dual Squats

89 - ISO Swing Crunch Pull-Downs L
90 - Pendulum Ab Swings L
91 - ISO Swing Crunch Pull-Downs R
92 - Pendulum Ab Swings R

93 - Alt U-Squat Ab Twists
94 - Press Pull Cross Kicks
95 - Alt U-Squat Ab Twists
96 - Press Pull Cross Kicks

FINSHER - Standing Devil Press Lunges

Cool-Down
01 - Jefferson CARs
02 - Modified Beast Threaders
05 - Alt Pin the Needle
03 - In & Out Lizard Openers L
04 - In & Out Lizard Openers R
06 - Alt Scorpions
07 - Seated Rev Shoulder Twists
08 - Glutes Stretch L
09 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e99dce82785b370a535d3be496b390a
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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.