Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 484
Weights Used: 10-35lbs [4.5-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - F2B Shoulder Swings
03 - Standing Trunk Twists
04 - Bent Fly Twist Reach
05 - Walkouts
06 - F2B Plank Rockers

01 - Half & Half Push-ups
02 - DB Chest Press
03 - DB Pull-Overs
04 - Dual Hang Press
05 - W-Raise
06 - 12 to 3 Lat Raises
07 - In & Out Mowers L
08 - In & Out Mowers R
09 - Kneeling Rows
10 - LRB Chest Press
11 - DB Chest Flys
12 - DB Floor Dips
13 - Kneeling Arnold Press
14 - Kneeling Switch Press
15 - Kneeling Goblet OH Tri Press
16 - RDL High Pulls
17 - Alt Bent Back Flys
18 - Criss-Cross Bent Back Rows
19 - Close Grip Chest Press
20 - Power Chest Press Thrust
21 - Bridge Hold Chest Flys
22 - Around the Worlds
23 - Alt High Pull Holds
24 - Shoulder Shrug Press
25 - Back Fly Deadlifts
26 - DB Triangle Lifts L
27 - DB Triangle Lifts R
28 - DB Chest Press
29 - Pull-Over Negatives
30 - Skull Crushers
31 - Kneeling Piston Press
32 - Side Threader Press L
33 - Side Threader Press R
34 - RDL Pulse Press
35 - TYAs
36 - Tri-Switch Rows
37 - ISO Snatch Tri-Extensions L
38 - ISO Snatch Tri-Extensions R
39 - Standard Push-ups

Cool-Down
01 - In & Out T-Spine Flex
02 - Shoulder Stretch L/R
03 - Pot Stirs L
04 - Pot Stirs R
05 - Cat Cow
06 - Side Stretch L/R
07 - Alt Scorpions

My HR stats: https://flow.polar.com/shared2/7e940d0062c89570352f99a4b3929b01
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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.