Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 489
Weights Used: 15-20lbs [7-9kg]
Intervals: 30+15/20

Workout Breakdown:

Warm-up
01 - S2S Barn Press Steps
02 - F2B Shoulder Swings
03 - Bent Fly Twist Reach
04 - Pot Stirs L
05 - Pot Stirs R
06 - Walkouts

01 - Windshield Wiper Curls
01 - Alt Twist Curls
02 - Light Bent Rows
02 - Rapid Bent Rows
03 - Half Whole Push-ups
03 - Plank Hold Taps
04 - ISO Balance Curls L
04 - ISO Balance Press L
05 - ISO Balance Curls R
05 - ISO Balance Press R
06 - Around the Worlds
06 - Quick Lat Raises
07 - ISO Snatch Tri Extensions L
07 - ISO OH Tri Extensions L
08 - ISO Snatch Tri Extensions R
08 - ISO OH Tri Extensions R
09 - Inchworm Walkouts
09 - Pike-Back Planks
10 - Power Chest Press Thrusts
10 - Negative Chest Fly Bridge
11 - Kneeling Rows
11 - Hot Hand Planks
12 - Biceps Curls
12 - S2S Ext Rot Steps
13 - Bent Tris Kickbacks
13 - Bent Tris Negatives
14 - Lateral Raises
14 - DB Fly Pours
15 - Lawnmowers L
15 - Lawn MORE Snatch L
16 - Lawnmowers R
16 - Lawn MORE Snatch R
17 - Stack Push-ups
17 - Quick Kneeling Push-ups
18 - ISO Glutes Pull-Overs L
18 - ISO Glutes Crushers L
19 - ISO Glutes Pull-Overs R
19 - ISO Glutes Crushers R
20 - Kneeling Overhead Press
20 - Quick Piston Press
21 - Back Swimmers
21 - Superman Holds
22 - Hi-Low High Pull Twists L
22 - Rapid Mowers L
23 - Hi-Low High Pull Twists R
23 - Rapid Mowers R
24 - W-Curls
24 - Biceps Mini Circles
25 - Cross-Grab Gorilla Rows
25 - Quick Switch Rows
26 - Con Sweep Lat Raises
26 - Standing Chest Flys
27 - Pike-Tap Planks
27 - L2R Plank Walks
28 - DB Chest Flys
28 - Wide Chest Holds
29 - Side Tri-Raise L
29 - Side Tri-Pulse L
30 - Side Tri-Raise R
30 - Side Tri-Pulse R
31 - Kneeling Switch Press
31 - Goblet OH Tri Press
32 - RDL Pulse Press
32 - RDL Pulses
33 - Bent Row Flys
33 - Back Flys
34 - Zottman Curls
34 - Quick Half Curls
35 - Shoulder Shrug Press
35 - Wide Shoulder Shrugs
36 - Negative Push-ups
36 - Kneeling Pulse Push

Cool-Down
01 - Hugs & Loves
02 - Jefferson CARs
03 - Cat Cow
04 - Alt Pin the Needle
05 - Childs Pose
06 - Side Stretch L
07 - Side Stretch R
08 - Scorpion Stretch L
09 - Scorpion Stretch R

My HR stats: N/A
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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.