Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 525
Weights Used: 10-35lbs [4.5-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Alt Shoulder Swing Side Stretch
02 - Pot Stirs L
03 - Pot Stirs R
04 - Walkouts
05 - Half & Half Push-ups
06 - World's Best Stretch

01 - DB Circle Curl Press
02 - In & Out Mowers L
03 - DB Circle Curl Press
04 - In & Out Mowers R
05 - ISO Snatch Tri Extensions L
06 - S2S Plank Walk Push-ups
07 - ISO Snatch Tri Extensions R
08 - S2S Plank Walk Push-ups
09 - 12 to 3 Lat Raises
10 - ISO Balance Curl Press L
11 - 12 to 3 Lat Raises
12 - ISO Balance Curl Press R
13 - DB Chest Press
14 - ISO Glutes Pull-Overs L
15 - DB Chest Press
16 - ISO Glutes Pull-Overs R
17 - Kneeling Rows
18 - DB Floor Dips
19 - Kneeling Rows
20 - DB Floor Dips
21 - Kneeling Power Clean Press
22 - DB Pike-Back Push-ups
23 - Kneeling Power Clean Press
24 - DB Pike-Back Push-ups
25 - S2S Arnold Press Steps
26 - Back Fly Step Curls
27 - S2S Arnold Press Steps
28 - Back Fly Step Curls
29 - Dbl Tri Kick-Back Curls
30 - Alt Plank Row Threaders
31 - Dbl Tri Kick-Back Curls
32 - Alt Plank Row Threaders
33 - Shoulder Shrug Press
34 - Back Fly Deadlifts
35 - Shoulder Shrug Press
36 - Back Fly Deadlifts
37 - Standing Goblet OH Tri Press
38 - Ladder-Up High Pull Curls
39 - Ladder-Down High Pull Curls

Cool-Down
01 - Alt Shoulder Stretch
02 - Cat Cow Spinal Flow
03 - Alt Scorpions
04 - Walk the Dog
05 - Seated Spinal Twists L
06 - Seated Spinal Twists R
07 - Seated Rev Shoulder Twists

My HR stats: https://flow.polar.com/shared2/7e9474c3a30d300e397e1851a50bc4a8
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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.