Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 488
Weights Used: 20-50lbs [9-26kg]
Intervals: 30/45/60/45/45

Workout Breakdown:

Warm-up
01 - Jumping Jacks
02 - Windmill Sweeps
03 - Cossack Sweeps
04 - Rev Lunge Sumo Turns
05 - Step-Up Swing Kicks
06 - Beast Mode Threaders

01 - 30 - Bullet Lunges
02 - 45 - Hi-Low Goblet Squats
03 - 60 - Alt Suitcase Side Lunges
04 - 45 - ISO Lift Burpees L
05 - 45 - ISO Lift Burpees R
06 - 30 - DB Ham Swings
07 - 45 - RDL Pulses
08 - 60 - Squat Ham Lifts
09 - 45 - ISO Balance Hams L
10 - 45 - ISO Balance Hams R
11 - 30 - DB Glutes Push-Offs
12 - 45 - Halo Lunge Hops
13 - 60 - DB Cossack Squats
14 - 45 - Side Drop Burpees L
15 - 45 - Side Drop Burpees R
16 - 30 - Quick DB Hip Thrusts
17 - 45 - Heavy DB Hip Thrusts
18 - 60 - Slow DB Hip Thrusts
19 - 45 - RDL Mud Walks L
20 - 45 - RDL Mud Walks R
21 - 30 - ISO Leg Pulse-Ups
22 - 45 - Alt Russian Sit-Ups
23 - 60 - Dbl Extended Jackknifes
24 - 45 - Calves Killers
25 - 45 - MAX Calves Raises

BO - F2B Weed Puller Crawls

Cool-Down
01 - Sunrise To Pancake
02 - L2R Ham Walks
03 - Beastmode Threaders
04 - Lizard Openers L
05 - Quads Lizards L
06 - Lizard Openers R
07 - Quads Lizards R
08 - Glutes Stretch L
09 - Glutes Stretch 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.