Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 682
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - Wide Arm Swings
03 - Pot Stirs L
04 - Pot Stirs R
05 - Walkouts
06 - Mod Push-ups

01 - Swinging Barn Door Press L
02 - Swinging Barn Door Press R
03 - ISO High Hold Curls L
04 - ISO High Hold Curls R
05 - ISO Renegade Walk Push-Ups L
06 - ISO Renegade Walk Push-Ups R
07 - ISO Power Chest Press L
08 - ISO Power Chest Press R
09 - Kneeling In & Out Rows L
10 - Kneeling In & Out Rows R
11 - ISO Locked Balance Curl Press L
12 - ISO Locked Balance Curl Press R
13 - Hi-Low Archer Rows L
14 - Hi-Low Archer Rows R
15 - Chainsaw Rows L
16 - Chainsaw Rows R
17 - Quarter Clock Push-Ups L
18 - Quarter Clock Push-Ups R
19 - ISO Snatch Tri Extensions L
20 - ISO Snatch Tri Extensions R
21 - Clockwork Swings L
22 - Clockwork Swings R
23 - S2S ISO Curl Shifts L
24 - S2S ISO Curl Shifts R
25 - Dbl Lawn Press L
26 - Dbl Lawn Press R
27 - ISO Elevated Push-Ups L
28 - ISO Elevated Push-Ups R
29 - ISO DB Chest Press L
30 - ISO DB Chest Press R
31 - ISO Glutes Pull-Overs L
32 - ISO Glutes Pull-Overs R
33 - Con Curls L
34 - Con Curls R
35 - ISO Kneeling Snatch L
36 - ISO Kneeling Snatch R
37 - F2B Overhead Tris L
38 - F2B Overhead Tris R
39 - ISO Squat Curl Power Press L
40 - ISO Squat Curl Power Press R
41 - Lawn MORES L
42 - Lawn MORES R
43 - ISO Leg Inchworms L
44 - ISO Leg Inchworms R
45 - Heavy Cross-Curl Press L
46 - Heavy Cross-Curl Press R
47 - Curtsy Cross High Pulls L
48 - Curtsy Cross High Pulls R
49 - ISO Renegade Push-Ups L
50 - ISO Renegade Push-Ups R
51 - Flip Grip Bent Rows L
52 - Flip Grip Bent Rows R
53 - ISO Standing Devil Press L
54 - ISO Standing Devil Press R

Cool-Down
01 - Hug & Loves
02 - Pot Stirs L
03 - Pot Stirs R
04 - Modified Sun Flow
05 - Pin the Needle
06 - Side Stretch
07 - Alt Scorpions

My HR stats: https://flow.polar.com/shared2/7ea15da7aa033d77d7d075e7e5e718d9
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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.