Equipment Needed: Dumbbells
Level: Advanced
Calories Burned: 485
Weights Used: 10lbs [4.5kg]
Intervals: 20/10

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - Sunrise Squats
03 - Dbl Slant Jacks
04 - Wall Push Drives
05 - Matrix Sweeps
06 - Step-Up Swing Kicks

01 - Hammer Curl Fly Steps
02 - Hi-Low Archer Pull Lunges L
03 - Dual Tri-Extension Marches
04 - Hi-Low Archer Pull Lunges R
05 - Criss-Cross Bent Back Rows

06 - S2S Hi-Low Goblet Squats
07 - L2R Racked Pivot Squats L
08 - L2R Racked Pivot Squats R
09 - S2S RDL High Pull Steps
10 - S2S Grounded Pulse Walks

11 - Dbl Swing Knee Holds
12 - Infinity Kicks
13 - Narrow Wood Chops L
14 - Dbl Crunch Drive March
15 - Narrow Wood Chops R

16 - Rapid ISO Snatches L
17 - S2S Step-Back Curl Pours L
18 - Rapid ISO Snatches R
19 - S2S Step-Back Curl Pours R
20 - Back Fly Step-Backs

21 - Low Squat Curl Swings
22 - Side Lunge Curtsy Curls L
23 - ISO Balance Ham Taps L
24 - Side Lunge Curtsy Curls R
25 - ISO Balance Ham Taps R

26 - DB Strike-Down Kicks L
27 - Slanted Ab Jammers L
28 - DB Strike-Down Kicks R
29 - Slanted Ab Jammers R
30 - DB Relay Switches

31 - S2S Sumo Twist Curls
32 - S2S W-Raise Steps
33 - In & Out Bent Row Steps L
34 - In & Out Bent Row Steps R
35 - Lat Raise Drives

36 - S2S Hero Lift Lunges L
37 - Rev Lunge Cross-Overs L
38 - S2S Hero Lift Lunges R
39 - Rev Lunge Cross-Overs L
40 - DB Soft Bounce Calves

41 - DB Standing Skier Lifts
42 - U-Squat Ab Twist Drives L
43 - Standing Oblique Reach Drives L
44 - U-Squat Ab Twist Drives R
45 - Standing Oblique Reach Drives R
46 - L2R Pedal Passes
47 - DB Infinity March

Cool-Down
01 - Alt Shoulder Stretch
02 - Jefferson CARs
03 - Triangle Twists
04 - OH Side Stretch
05 - Alt Cossack Stretch
06 - Wall Calves Stretch
07 - Wall Dancers L
08 - Wall Dancers R

My HR stats: https://flow.polar.com/shared2/7e963c915f48a100d2c6a870b7a28dfd
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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.