Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 778
Weights Used: 20lbs [9kg]

Workout Breakdown:

Warm-up:
01 - Clap Pull Step-Back
02 - F2B Shoulder Swings
03 - Alt Trunk Twist Hinge
04 - Windmill Sweeps
05 - Inchworms
06 - Beast Mod Threaders

01 - Single Dbl Piston Press
02 - Dbl Pike-Back Push-ups
03 - Power Hip Thrust Press
04 - DB Pull-Overs
05 - Kneeling In & Out Curls
06 - In & Out Renegades
07 - Plank Pike Drags
08 - DB Crunch Press-Ups
09 - DB Hollow Hold Flutters
10 - Alt DB Floor Snatch
11 - Bent Tri Kick-Backs
12 - Clock Crawl Push-ups
13 - Lat Raises
14 - Dbl Curl Pours
15 - Cross Grab Gorilla Rows
16 - RDL Mud Walks L
17 - RDL Mud Walks R
18 - Mountain Climbers
19 - Landmine Press
20 - Push-up Flings
21 - Bridge Hold Chest Flys
22 - Hammer Curl Lat Raises
23 - Lawn MORES L
24 - Lawn MORES R
25 - Bat Swing Shuffle
26 - L2R OH DB Crunch Drives
27 - Reverse Woodchops
28 - Power Twist Turn Press L
29 - Power Twist Turn Press R
30 - Detonation Pike-Backs
31 - Around the Worlds
32 - Side Plank Delt Flys L
33 - Side Plank Delt Flys R
34 - L2R Press-Up Twists
35 - ISO Half Kneeling Cleans L
36 - ISO Half Kneeling Cleans R
37 - Quick Kneeling Push-ups
38 - DB Floor Dips
39 - Chest Press Flys
40 - S2S Step Curls
41 - Rainbow Raises
42 - DB Plank Threaders
43 - Alt DB Dead Bugs
44 - Crunch Pulses
45 - Seated Russian Twists
46 - Kneeling Switch Press
47 - Lying DB Hover Press
48 - Plank Extensions
49 - 12 to 3 Lat Raises
50 - Back Fly Deadlifts
51 - Criss-Cross Bent Back 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.