Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 795
Weights Used: 15-30lbs [7-14kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Jumping Jacks
02 - Kickback Swimmers
03 - Standing Twists
04 - Inchworm Rows
05 - Beastmode Threaders
06 - Alt Side Stretch

01 - DB Curl to Lat Raise
02 - Dual Bent Row Cleans
03 - Lawn Mores L
04 - Dbl Curl Rev Lunges
05 - Lawn Mores R
06 - Standard Push-ups
07 - ISO Snatch Tri Extensions L
08 - ISO Snatch Tri Extensions R
09 - Devil Press
10 - Supinated Worlds
11 - 4 Curl Holds
12 - Dbl Pike-Back Push
13 - Table Twist Press L
14 - Kneeling Swing Thrust Press
15 - Table Twist Press R
16 - Decline Chest Flys
17 - DB Pull-Overs
18 - Kneeling Row Hops
19 - Lat Raises
20 - Back Fly Curl Press
21 - Alt High Pulls
22 - RDL Pulse Press
23 - Inchworm Thrusts
24 - Renegade Rows
25 - DB Hollow Flutters
26 - Shoulder Shrug Press
27 - Chainsaw Rows L
28 - Windshield Wipers
29 - Chainsaw Rows R
30 - Dive-Bomber Hops
31 - DB Dip Drives
32 - Kneeling Tri Extensions L
33 - Kneeling Switch Press
34 - Kneeling Tri Extensions R
35 - Plank Extensions
36 - Dual Push Press
37 - TYAs
38 - Swing Switch Burpees
39 - Alt Landmine Press
40 - Standing Cross Cleans
41 - Cross-Grab Gorilla Rows
42 - Stacked Foot Push-ups
43 - Hover Plank Threaders L
44 - Hover Plank Threaders R
45 - Power Press Sit-Ups
46 - Con Sweep Lat Raises
47 - Low Mower High Pulls L
48 - Alt Twist Curls
49 - Low Mower High Pulls R
50 - Wide Partial Shrugs
51 - Tri-Switch Rows
52 - Turkish Get-Ups L
53 - Turkish Get-Ups R
54 - Dbl Push Curl Press

Cool-Down:
01 - In & Out T-Spine Flex
02 - Shoulder Stretch L/R
03 - Windmill Twists
04 - Alt Pin the Needle
05 - Alt Side Stretch
06 - Scorpion L
07 - Scorpion R

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.