Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 744
Weights Used: 20-50lbs [9-26kg]
Intervals: 40/12/40/20

Workout Breakdown:

Warm-up
01 - F2B Arm Swings
02 - Standing Twists
03 - The Windmill
04 - Walkouts
05 - Mod Push-ups
06 - Jumping Jacks

01 - Standard Push-ups
02 - Detonation Push-ups
03 - Dbl Lawn Press L
04 - Dbl Lawn Press R
05 - Lat Shoulder Flys
06 - 12 to 3 Lat Flys
07 - Dbl Pour Curls
08 - In & Out Pulse Curls
09 - HEAVY DB Chest Press
10 - DB Chest Flys
11 - HEAVY Kneeling Rows
12 - Alt DB Threaders
13 - Kneeling Shoulder Press
14 - Kneeling Piston Press
15 - DB Floor Dips
16 - Skull Crushers
17 - Dbl Pike-Back Push-ups
18 - DB Pull-Overs
19 - Table Twist Press L
20 - Table Twist Press R
21 - Shoulder Shrug Press
22 - RDL Pulse Press
23 - High Pull Curls
24 - Cross-Body Twist Curls
25 - Supinated Twist Press
26 - LRB Chest Press
27 - In & Out Mowers L
28 - In & Out Mowers R
29 - Con S2F Raises
30 - L2R Halo Passes
31 - ISO Snatch Tri-Extensions L
32 - ISO Snatch Tri-Extensions R
33 - 8-Push Low Holds
34 - Dive-Bombers
35 - Back Fly Deadlifts
36 - Cross-Grab Gorilla Rows
37 - Rainbow Raise
38 - Wide Shrugs
39 - Alt DB Curls
40 - Zottman Curls
41 - Close Grip Chest Press
42 - Pull-Over Chest Flys
43 - Lawn MORES L
44 - Lawn MORES R
45 - Kneeling Arnold Press
46 - Kneeling Switch Press
47 - Side Tri-Raise L
48 - Side Tri-Raise R
49 - Alt Supinated Front Raise
50 - Diamond Push-ups
51 - ISO Kneeling Rows L
52 - ISO Kneeling Rows R
53 - Around the Worlds
54 - TYAs
55 - Concentration Curls L
56 - Concentration Curls R

BO - Dbl Push Curl Press

Cool-Down
01 - Hug & Loves
02 - OH Side Stretch
03 - Pot Stirs L
04 - Pot Stirs R
05 - Cat Cow
06 - Pin the Needle
07 - Side Stretch
08 - Scorpion L
09 - 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.