Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 380
Weights Used: 15-30lbs [6.8-13.6kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - Sweeping Windmills
03 - Walk-Outs
04 - Warrior Threaders
05 - Half & Half Push-ups

01 - Double Negative W-Curls
02 - Stacked Foot Push-ups
03 - DB Pull-Overs
04 - Laying Ab Stabbers
05 - Shoulder Shrug Press
06 - Wide Slow Push-ups
07 - Row Twist Kick-Outs L
08 - ISO DB Dead-Bugs L
09 - Stepping W-Curls
10 - Row Twist Kick-Outs R
11 - ISO DB Dead-Bugs R
12 - Kneeling Row Step-ups
13 - Around the Worlds
14 - Twist Lunge Snatch L
15 - Dive-Bomber Push-ups
16 - Twist Lunge Snatch R
17 - Hot Hand Plank Rows
18 - Twist Knee Planks
19 - Seated Russian Twists
20 - 12 to 3 Flys
21 - In & Out Mowers L
22 - Kneeling Cross-Curl Arms L
23 - DB Side V-Crunch Lifts L
24 - In & Out Mowers R
25 - Kneeling Cross-Curl Arms R
26 - DB Side V-Crunch Lifts R
27 - High Pull Curl Steps
28 - Clockwork Swings L
29 - RDL Pulse Press
30 - Clockwork Swings R
31 - Renegade Push-ups
32 - DB Flutter Kicks

Cool-Down
01 - Hug & Love Raises
02 - Bent Trunk Twists
03 - Cat Cow
04 - Side Stretch L
05 - Side Stretch R
06 - Rev Shoulder Stretch L
07 - Rev Shoulder Stretch R
08 - Rev Wrist Stretch
09 - Pot Stirs L
10 - Pot Stirs R

My HR stats: https://flow.polar.com/shared/7ea30b5f305c33d9bdca00a37536b7b4
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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.