Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 479
Weights Used: 20lbs [9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up

01 - S2S Clap Pull Step-Backs
02 - Standing Twists
03 - S2S Cactus Squats
04 - OH Side Lunge Taps
05 - The Windmill
06 - Ham Scoop Swings

01 - S2S Shoulder Press Steps
02 - Swinging Barn Door Press L
03 - Swinging Barn Door Press R
04 - Switch Pick Rev Lunges
05 - L2R Switch Drop Lunges
06 - DB Relay Switches
07 - Front Pass Skaters
08 - L2R Pot-Stir Passes
09 - S2S Bat Swing Shuffle
10 - Alt Dbl Curtsy Curls
11 - S2S ISO Squat Curls L
12 - S2S ISO Squat Curls R
13 - Alt Switch Drop Squats
14 - S2S Squat Walk Press
15 - Twist Turn Squat Drop Press
16 - Hi-Low DB Mud Walks
17 - L2R Core Crunch March
18 - DB Infinity March
19 - Alt Twist Gorilla Rows
20 - Alt Cossack Switch Rows
21 - Lateral Bent Row Shuffle
22 - Side Lunge Passes
23 - Alt Cossack Switch Drives
24 - Power Pass Squat Press
25 - L2R Rainbow Chop Abs
26 - S2S Power Slam Steps
27 - Halo Slam Squats
28 - DB 3-Way Agility Steps
29 - S2S DB Core Shuffle
30 - V-Pedal Press

Cool-Down
01 - Hug & Love Raises
02 - Hinge Core Twist Reaches
03 - Alt Shoulder Stretch
04 - Windmill Sweeps
05 - Alt OH Side Stretch
06 - Alt Cossack Threaders
07 - Sweeping Cossack Stretch
08 - Wall Calves Stretch
09 - Wall Dancers L
10 - Wall Dancers R

My HR stats: https://flow.polar.com/shared2/7e945d0affac8b9d7713c13b72c371ac
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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.