Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 361
Weights Used: 15-30lbs [6.8-13.6kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Alt Step Jacks
02 - BW TYA Pulses
03 - Pot Stirs L
04 - Pot Stirs R
05 - Walkouts
06 - Mod Beast Threaders
07 - Alt Side Stretch

01 - Alt Arnold Press Steps
02 - Dbl Curl Drives
03 - Pendulum Ab Swings L
04 - Pendulum Ab Swings R
05 - Half & Half Push-Ups
06 - Power Chest Press Thrusts
07 - Kneeling Golfer Swings L
08 - Kneeling Golfer Swings R
09 - Clean & Press
10 - Criss-Cross Bent Back Rows
11 - S2S Squat Curls
12 - L2R Pot Stir Passes
13 - Inchworms
14 - Triceps Chest Press
15 - DB Pull-Over Sit-Ups
16 - ISO Leg Rows L
17 - ISO Leg Rows R
18 - Tucked In Crunch
19 - ISO Snatch Tri-Extensions L
20 - ISO Snatch Tri-Extensions R
21 - Alt DB Back Flys
22 - Alt Barn Press Drives
23 - DB Oblique Drives L
24 - DB Oblique Drives R
25 - S2S Skater Steps
26 - Stack Push-Ups
27 - Hot Hand Rows
28 - DB Dead-Bugs L
29 - DB Dead-Bugs R
30 - Cross-Clean Step-Backs
31 - L2R Rainbow Ab Chops
32 - Rev Lunge Curls

Cool-Down
01 - Hugs & Love
02 - Shoulder Tri Stretch L
03 - Shoulder Tri Stretch R
04 - Triangle Twists
05 - Circular Cat Cow
06 - Alt Pin the Needle
07 - Alt Side Stretch L
08 - Alt Side Stretch R
09 - Alt Scorpion Twists

My HR stats: https://flow.polar.com/shared2/7ea1d01b5f8f603ffa8a058a58b4121c
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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.