Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 706
Weights Used: 15-35lbs [7-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - F2B Arm Swings
03 - S2S BW Thrusters
04 - Walkouts
05 - Half & Half Push-Ups
06 - Jumping Jacks

01 - Alt DB Floor Snatch
02 - S2S Arnold Press Steps
03 - S2S W-Raise Steps

04 - Hi-Low High Pulls
05 - ISO Row Flys L
06 - ISO Row Flys R

07 - Standard Push-Ups
08 - Slow-Mo Push-Ups
09 - BW Pike-Tap Push-Ups

10 - W-Squeeze Curls
11 - Dbl Rev Lunge Curls
12 - Alt Heavy Twist Curls

13 - F2S Lat Raises
14 - Around the Worlds
15 - Bent Lat Pulls

16 - Chainsaw Rows L
17 - Chainsaw Rows R
18 - Heavy Kneeling Rows

19 - DB Chest Press
20 - Close Chest Press Flys
21 - Alt DB Chest Flys

22 - Skull Crushers
23 - DB Pull-Overs
24 - DB Floor Dips

25 - Lateral Raises
26 - Supinated Worlds
27 - TYAs

28 - Dbl Back Fly Cleans
29 - Cross-Grab Gorilla Rows
30 - Renegade Rows

31 - Decline Chest Press
32 - Decline Chest Flys
33 - Alt Hi-Hold Chest Press

34 - Concentration Curls L
35 - Concentration Curls R
36 - Kneeling W-Squeeze Curls

37 - Shoulder Shrug Press
38 - Front Shoulder Shrugs
39 - Alt Lat Raises

40 - Bent 12 to 3 Rows
41 - In & Out Rows L
42 - In & Out Rows R

43 - DB Pike-Back Push-Ups
44 - Dead-Man Push-Ups
45 - Power Chest Press Thrusts

46 - Kneeling Tri Extensions L
47 - Kneeling Tri Extensions R
48 - Dead-Stop Skull Crushers

Abs/Core
49 - Power Press Sit-Ups
50 - DB Sit-Ups
51 - Seated Russian Twist Drops
52 - DB Hollow Ball Crunch
53 - DB Extended Jackknives
54 - Kneeling Chop Swing Step-Ups

Cool-Down
01 - Kneeling Spinal Flex
02 - Alt Pin the Needle
03 - Child's Pose Twists
04 - Alt Side Stretch
05 - Seated Rev Shoulder Twists
06 - Alt Scorpions
07 - Walk the Dogs

My HR stats: https://flow.polar.com/shared2/7e999cc56da587a3c3a3d3e206fd1111
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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.