Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 812
Weights Used: 20lbs [9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Alt Step Jacks
02 - Ham Tap Ab Twists
03 - OH Side Lunge Taps
04 - Pivot Lunge Pulses
05 - OH-Twist Good Mornings
06 - Inchworms

01 - Con Devil Press
02 - Dual Side Drop Lunges L
03 - Con Devil Press
04 - Dual Side Drop Lunges R
05 - Lawn MORES L
06 - ISO Locked Balance Curl Press L
07 - Lawn MORES R
08 - ISO Locked Balance Curl Press R
09 - Swing Switch Burpees
10 - S2S U-Squat Mud Walks
11 - Swing Switch Burpees
12 - S2S U-Squat Mud Walks
13 - Big Climber Push-Ups
14 - Power Chest Press Thrusts
15 - Big Climber Push-Ups
16 - Power Chest Press Thrusts
17 - Dbl Curl Stack Squats
18 - ISO Dead-Stop Lunges L
19 - Dbl Curl Stack Squats
20 - ISO Dead-Stop Lunges R
21 - RDL Pulse Press
22 - DB Burpee Step-Ups
23 - RDL Pulse Press
24 - DB Burpee Step-Ups
25 - Chainsaw Rows L
26 - Alt Swing Clean Rev Lunges
27 - Chainsaw Rows R
28 - Alt Swing Clean Rev Lunges
29 - Cross-Grab Gorilla Rows
30 - L2R Elevated Push Walks
31 - Cross-Grab Gorilla Rows
32 - L2R Elevated Push Walks
33 - S2S Hang Clean Rev Lunges
34 - ISO Touch-Down Swings L
35 - S2S Hang Clean Rev Lunges
36 - ISO Touch-Down Swings R
37 - Hi-Pull Curls
38 - RDL Rev Lunges
39 - Hi-Pull Curls
40 - RDL Rev Lunges
41 - Side Drop Burpees L
42 - Curtsy Cross High Pulls L
43 - Side Drop Burpees R
44 - Curtsy Cross High Pulls R
45 - Alt Cross-Clean Rev Lunges
46 - Dbl Pike-Back Push-Ups
47 - Alt Cross-Clean Rev Lunges
48 - Dbl Pike-Back Push-Ups
49 - RDL Mud Walks L
50 - Alt Hammer Curl Drop Squats
51 - RDL Mud Walks R
52 - Alt Hammer Curl Drop Squats
53 - Tri-Switch Rows
54 - RDL Clean Press

Cool-Down
01 - Hug & Hold
02 - Jefferson CARs
03 - Rocking Beast Threaders
04 - Alt Pin The Needle
05 - Walk The Dog
06 - Pigeon Side Stretch L
07 - Pigeon Side Stretch R

My HR stats: https://flow.polar.com/shared2/7ea195da053120a0637e26edde44c0e9
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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.