Equipment Needed: Dumbbells
Level: Advanced
Calories Burned: 586
Weights Used: 15-35lbs [7-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Clap Pull Step-Backs
02 - Straight Standing Twists
03 - F2B Shoulder Swings
06 - OH-Twist Good Mornings
04 - Alt OH Side Reaches
05 - Pot Stirs L/R

01 - Dbl Rev Lunge Curls
02 - Alt Dual DB Swing Lunges
03 - Alt Standing Chest Flys
04 - Alt Landmine Press
05 - ISO Balance Ham Rows L
06 - ISO Curtsy Press Tris L
07 - ISO Balance Ham Rows R
08 - ISO Curtsy Press Tris R
09 - L2R Cossack Switch Rows
10 - Dbl Curl Pours
11 - Dbl Tri Kick-Back Curls
12 - S2S Ext Rot Steps
13 - ISO DB Snatch L
14 - ISO Shot Put Throws L
15 - Dead-Stop Rows L
16 - ISO DB Snatch R
17 - ISO Shot Put Throws R
18 - Dead-Stop Rows R
19 - DB Curl Press Drive
20 - S2S Pulse Squat Hammer Curls
21 - RDL Press Step-Overs
22 - Rev Lunge Pull-Overs
23 - RDL Halo Core Twists
24 - Alt DB Floor Snatch
25 - Dbl Lawn Press L
26 - Dbl Lawn Press R
27 - L2R Pot-Stir Passes
28 - Alt RDL Crosses
29 - Alt High Pull Holds
30 - Cross-Grab Gorilla Rows
31 - W-Raise Hangs
32 - ISO Snatch Tri Extensions L
33 - Mid Chop Hi-Twists L
34 - ISO Snatch Tri Extensions R
35 - Mid Chop Hi-Twists R
36 - Dbl Back Fly Kick-Backs
37 - Power Press Squat Tris
38 - Cross-Body Curls
39 - Dbl Back Fly Arnold Press

Cool-Down
01 - ISO Shoulder Tri Stretch L
02 - ISO Shoulder Tri Stretch LR
03 - Standing Trunk Twists
04 - Windmill Sweeps
05 - Pot Stirs L
06 - Pot Stirs R
07 - Triangle Twists

My HR stats: https://flow.polar.com/shared2/7e959d22b9f73066a5154d4e15f02108
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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.