Equipment Needed: Light Dumbbells
Level: Advanced
Calories Burned: 471
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - BW Thruster Taps
03 - Side Lunge ADD Swings L
04 - Side Lunge ADD Swings R
05 - Big Shoulder Swings
06 - The Windmill

01 - L2R Hi-Hold RDL Side Lunges
02 - S2S W-Raise Steps
03 - Side Turn Carry Lunges L
04 - Side Turn Carry Lunges R
05 - Criss-Cross Bent Row Lifts
06 - S2S Hi-Low Squat Curls
07 - Cossack Switch Snatch Drops
08 - S2S A-Skater Press
09 - Alt Tri-Swing Rev Lunges
10 - Dbl Pump Curl Drives
11 - S2S Arnold Thruster Steps
12 - Side Lunge Cossack Sweeps L
13 - Side Lunge Cossack Sweeps R
14 - Top Loaded Kang Squats
15 - S2S DB Floor Snatch Shuffle
16 - Bent Fly Lat Sweeps
17 - S2S DB Press Shuffle Drives
18 - Offset Curtsy-Squat-Side Lunge L
19 - Offset Curtsy-Squat-Side Lunge R
20 - Around the World Squats
21 - Dual Landmine Press Tris
22 - Balanced RDL Snatch Drives L
23 - Balanced RDL Snatch Drives R
24 - Thruster Press Pull Drives

Cool-Down
01 - Standing Shoulders L
02 - Standing Shoulders R
03 - Bent Triangle Twists
04 - Modified Sun Flow
05 - Walking Malasana
06 - Best Stretch L
07 - Best Stretch R

My HR stats: https://flow.polar.com/shared2/7e9c65f415a8a9e13ce7198599ea2c27
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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.