Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 432
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - F2B Arm Swings
03 - Standing Twists
04 - Pot Stirs L
05 - Pot Stirs R
06 - Walkouts
07 - Modified Push-Ups
08 - Alt Side Stretch

01 - Alt DB Floor Snatch
02 - Alt DB Floor Snatch
03 - Dbl W-Curls
04 - Dbl W-Curls
05 - Half & Half Push-Ups
06 - Half & Half Push-Ups
07 - DB Chest Press
08 - DB Chest Press
09 - Kneeling Rows
10 - Kneeling Rows
11 - DB Floor Dips
12 - DB Floor Dips
13 - DB Pull-Overs
14 - DB Pull-Overs
15 - Shoulder Shrug Press
16 - Shoulder Shrug Press
17 - Hi-Low High Pulls
18 - Hi-Low High Pulls
19 - Dual Twist Curls
20 - Dual Twist Curls
21 - Dbl Pike-Back Push-Ups
22 - Dbl Pike-Back Push-Ups
23 - DB Chest Press Twists
24 - DB Chest Press Twists
25 - Skull Crushers
26 - Skull Crushers
27 - Concentration Curls L
28 - Concentration Curls R
29 - Around the Worlds
30 - Around the Worlds
31 - Dbl Back Fly Curl Press
32 - Dbl Back Fly Curl Press

Cool-Down
01 - In & Out T-Spine Flex
02 - ISO Shoulder Tri Stretch L
03 - ISO Shoulder Tri Stretch R
04 - Triangle Twists
05 - Circular Cat Cow
06 - Alt Pin the Needle
07 - Alt Side Stretch
08 - Up-Down Dog
09 - Scorpion Twist L
10 - Scorpion Twist R

My HR stats: https://flow.polar.com/shared/7ea9144fd5933277c1fb93943a15281c
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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.