Equipment Needed: One Dumbbell
Level: Advanced
Calories Burned: 626
Weights Used: 15lbs [7kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Butt Kick Pull Backs
02 - Standing Twists
03 - Open Gate Lunges
04 - Sunrise Squats
05 - Ham Tap Ab Twists
06 - Windmill Sweeps

01 - Alt DB Floor Snatch
02 - Hi-Low DB Core Step-Outs L
03 - Alt Cossack Switch Drives
04 - Hi-Low DB Core Step-Outs R
05 - F2B U-Swing Shuffle
06 - In & Out Mechanic Squats L
07 - Lunge Row Shuffle Snatch L
08 - In & Out Mechanic Squats R
09 - Lunge Row Shuffle Snatch R
10 - DB Relay Switches
11 - S2S Squat Walk Press
12 - Switch Pick Rev Lunges
13 - Side Pass Cross Kicks L
14 - Power Pass Squat Press
15 - Side Pass Cross Kicks R
16 - L2R OH U-Swing Ab Drives
17 - Lawn MORES L
18 - Alt Landmine Press
19 - Lawn MORES R
20 - DB 3-Way Agility Steps
21 - ISO Swing Squat Press L
22 - ISO Bat Swing Drives L
23 - ISO Swing Squat Press R
24 - ISO Bat Swing Drives R
25 - In & Out Squat Drops L
26 - Standing Trunk Twist Drives
27 - In & Out Squat Drops R
28 - S2S Pass Press Shuffle
29 - F2S Power Pass Lunges L
30 - Hi-Low High Pull Twists L
31 - L2R Offset Swing Drives
32 - F2S Power Pass Lunges R
33 - Hi-Low High Pull Twists R
34 - Halo Pass Skaters
35 - Reverse Wood Chops
36 - Alt Gorilla Twist Rows
37 - Twist Turn Squat Drop Press

Cool-Down
01 - Hug & Love Raises
02 - Kang Squats
03 - Rev Sumo Squat Turns
04 - Alt OH Side Stretch
05 - Walking Hams
06 - Flamingo Stretch L
07 - Flamingo 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.