Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 527
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - F2B Arm Swings
03 - Sweeping Windmills
04 - Pot Stirs L/R
05 - Walkouts
06 - Half & Half Push-ups

01 - Alt DB Floor Snatch
02 - S2S Arnold Press Steps
03 - Chainsaw Rows L
04 - Chainsaw Rows R
05 - Dbl Rev Lunge Curls
06 - Alt Heavy Twist Curls
07 - Elevated Push-Ups
08 - DB Chest Press
09 - Skull Crushers
10 - Power Press Sit-Ups
11 - DB Sit-Ups
12 - Kneeling In & Out Barn Press
13 - Supinated Worlds
14 - Cross-Grab Gorilla Rows
15 - Bent Wide Lat Rows
16 - High Pull Curls
17 - W-Squeeze Curls
18 - Dbl Pike-Back Push-Ups
19 - Decline Chest Press
20 - DB Floor Dips
21 - DB Extended Jackknives
22 - Seated Russian Twists
23 - Shoulder Shrug Press
24 - Hi-Low High Pulls
25 - Lawn MORES L
26 - Lawn MORES R
27 - HEAVY Kneeling Rows
28 - DB Pull-Overs
29 - Concentration Curls L
30 - Concentration Curls R
31 - Close Grip Push-Ups
32 - Alt DB Chest Press
33 - DB Chest Flys
34 - ISO Snatch Tri-Extensions L
35 - ISO Snatch Tri-Extensions R
36 - Cross-Clean Step-Backs
37 - Seated Russian Twist Drops
38 - Turkish Get-Ups L
39 - Turkish Get-Ups R

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

My HR stats: https://flow.polar.com/shared2/7e9764e5098a669341508dfaef4079d8
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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.