Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 501
Weights Used: 10-35lbs [4.5-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Clap Pull Step-Backs
02 - Alt Shoulder Swings
03 - Alt Tap Windmills
04 - BW TYAs
05 - Pot Stirs L
06 - Pot Stirs R

01 - In & Out Rev Lunge Curls
02 - S2S Ext Rot Steps
03 - TYAs
04 - Open Barn Curls
05 - Heavy Kneeling Rows
06 - Renegade Rows
07 - Kneeling Reach Flys L
08 - Concentration Curls L
09 - Kneeling Reach Flys R
10 - Concentration Curls R
11 - DB Pull-Overs
12 - Shoulder Shrug Press
13 - Around the Worlds
14 - In & Out Mowers L
15 - In & Out Mowers R
16 - Cross-Grab Gorilla Rows
17 - Alt Bis Drive Press
18 - W-Squeeze Curls
19 - Flip Grip Chain Flys L
20 - Flip Grip Chain Flys R
21 - Kneeling Hammer Down Curls
22 - Alt DB Dead-Bugs
23 - Superman Holds
24 - Lateral Raises
25 - Lawn MORES L
26 - Dead-Stop Rows L
27 - Lawn MORES R
28 - Dead-Stop Rows R
29 - Pulse Pump Curls
30 - Front Shoulder Shrugs
31 - Alt High Pulls
32 - Landmine Rows
33 - Kneeling W-Curl Thrusts
34 - ISO Kneeling Rows L
35 - ISO Bird-Dogs L
36 - ISO Kneeling Rows R
37 - ISO Bird-Dogs R
38 - Superman Hold & Release
39 - Light Lying Face Pulls

Cool-Down
01 - Cat Cow
02 - Alt Pin the Needle
03 - Child's Pose Twists
04 - Alt Side Stretch
05 - Rev Shoulder Stretch L
06 - Rev Shoulder Stretch R
07 - Walk the Dogs

My HR stats: https://flow.polar.com/shared2/7e94acd9e0295fdf9788961e9fa927f9
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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.