Equipment Needed: Light Dumbbells
Level: Advanced-Extreme
Calories Burned: 1039
Weights Used: 10lbs [4.5kg]
Intervals: 20/10

Workout Breakdown:

Warm-up
01 - S2S Clap Pull Step-Backs
02 - Standing Twists
03 - OH Side Lunge Taps
04 - Rev Sumo Squat Turns
05 - The Windmill
06 - Step-Up Swing Kicks

01 - Alt Twist Press Drives
02 - Twist Drop Curl/High Pull L
03 - L-Step Chest Fly Extensions L
04 - Twist Drop Curl/High Pull R
05 - L-Step Chest Fly Extensions R
06 - DB In & Out Tap Squats
07 - GRND Dbl Switch Lunges L
08 - Balance Ham Clean Drives L
09 - GRND Dbl Switch Lunges R
10 - Balance Ham Clean Drives R
11 - Dbl Standing Ab Stabbers
12 - Oblique Drive Shot Twists L
13 - Oblique Drive Shot Twists R
14 - Standing Rear DB Crunch Drives
15 - Hi-Low Straight Arm Pivot Chops
16 - Rapid DB Jabs
17 - Back Fly Step-Backs
18 - Power Twist Turn Press L
19 - Power Twist Turn Press R
20 - S2S Ext Rot Steps
21 - Suitcase Curtsy Curls
22 - Side Lunge Cossack Sweeps L
23 - Rev Stutter Step Lunges L
24 - Side Lunge Cossack Sweeps R
25 - Rev Stutter Step Lunges R
26 - Pull-Down Crunch Drives
27 - Core Twist Ab Jammers L
28 - L2R Halo Bat Swings
29 - Core Twist Ab Jammers R
30 - L2R DB Slam Chops
31 - Standing DB Row Drives
32 - S2S Hi-Low Squat Curls
33 - Hi-Low Archer Pull Lunges L
34 - Hi-Low Archer Pull Lunges R
35 - Dual Tri-Extension Marches
36 - Dual Hold Quick Squats
37 - Offset Swing Drive Hero Drops L
38 - Rev Cross-Over Lunges L
39 - Offset Swing Drive Hero Drops R
40 - Rev Cross-Over Lunges R
41 - S2S DB Press Shuffle Drives
42 - Slanted Twirl Crunch Ab Drives L
43 - Dual Dbl Drive Core March
44 - Slanted Twirl Crunch Ab Drives R
45 - Rainbow Press Cross Kicks
46 - Dbl Kick-Back Curl Steps
47 - S2F Lat Raise Squats
48 - S2S GRND Row Shuffles L
49 - S2S GRND Row Shuffles R
50 - Alt DB Commando X-Steps
51 - Dual Slam Swing Steps
52 - Gravedigger Lunge Twists L
53 - FWD Cross-Over Lunges L
54 - Gravedigger Lunge Twists R
55 - FWD Cross-Over Lunges R
56 - Marching Press Drives
57 - U-Swing Pass Drives L
58 - Staggered V-Shuffles L
59 - U-Swing Pass Drives R
60 - Staggered V-Shuffles R
61 - S2S Arnold Press Kick-Backs
62 - Dual Landmine Press
63 - In & Out Bent Rows
64 - S2S W-Raise Steps
65 - GRND Twist Jabs
66 - Alt Swing Switch Lunges
67 - GRND Pick-Up Squats
68 - DB Soft Bounce Calves
69 - Figure-8 Ladder Steps
70 - Alt GRND Step-Back Squats
71 - Dbl Crunch Drive March
72 - Static Drum Major Drives L
73 - Racked Core Drive Twists L
74 - Static Drum Major Drives R
75 - Racked Core Drive Twists R
76 - Hi-Low Stutter Step Curls L
77 - ISO Lunge Threader Swings L
78 - Hi-Low Stutter Step Curls R
79 - ISO Lunge Threader Swings R
80 - Shoulder Pour Steps
81 - Twist Turn Squat Drop Snatch L
82 - FWD Staggered Clean Lunges L
83 - Twist Turn Squat Drop Snatch R
84 - FWD Staggered Clean Lunges R
85 - GRND Power Pass Squats
86 - Dbl Slant Ab Drives
87 - Diagonal Dash Lunges L
88 - Side Rev Paddle Boats L
89 - Diagonal Dash Lunges R
90 - Side Rev Paddle Boats R
91 - F2B Jackhammer Pulls
92 - L2R Suitcase Star Press
93 - Quick Front Lunge Curls
94 - Hi-Low High Pulls
95 - DB Fast Feet Swings
96 - U-Squats
97 - ISO Hover Drop Lunges L
98 - ISO Hover Drop Lunges R
99 - Sumo Pick-Drop Squats
100 - S2S Hi-Hold Squat Walks
101 - Dbl Swing Drives
102 - Narrow Wood Chops L
103 - Narrow Wood Chops R
104 - DB Relay Switches
105 - Infinity Kicks

Cool-Down
01 - In & Out Spinal Flex
02 - Alt Shoulder Stretch
03 - FWD Lunge Side Stretch
04 - Jefferson CARs
05 - Cossack Threaders
06 - Wall Calves Stretch
07 - Wall Dancers L
08 - Wall Dancers R

My HR stats: https://flow.polar.com/shared2/7e96c445cb8fc411bbc2fe497fa2f1f3
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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.