Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 304
Weights Used: 15-30lbs [6.8-13.6kg]
Intervals: 40-10/20-20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - Wide Arm Swings
03 - Pot Stirs L
04 - Pot Stirs R
05 - Walkouts
06 - Mod Push-ups

01 - Shoulder Press Curls
02 - Arnold Press

03 - Criss-Cross Bent Back Rows
04 - Dual DB Back Flys

05 - Windshield Wipers
06 - Dual Twist Curls

07 - Close Grip Chest Press
08 - Kneeling Triceps Push-Ups

09 - Around the Worlds
10 - Lat Raises

11 - Renegade Rows
12 - Hot Hand Planks

13 - DB Flat Floor Dips
14 - Skull Crushers

15 - Half & Half Push-Ups
16 - Floor Plank Hold

17 - Shoulder Shrug Press
18 - Alt Arnold Press Steps

19 - Cross-Grab Gorilla Rows
20 - Wide Gorilla Rows

21 - High Pull Curls
22 - S2S W Raise Steps

23 - DB Chest Press
24 - Rev Twist Chest Press

25 - Lat Raise Pours
26 - 12 to 3 Lat Raises

27 - Dbl Back Fly Curls
28 - Bent Tys

29 - Dual OH Tri-Extensions
30 - Bent Tri Kick-Backs

31 - Inchworms
32 - Quick Push-Ups

Cool-Down
01 - Hug & Hold
02 - Cat Cow
03 - Alt Side Stretch
04 - Alt Scorpions
05 - Up-Down Dogs
06 - Walk the Dog
07 - Rev Shoulder Stretch

My HR stats: https://flow.polar.com/shared2/7ea1f55cb3f2f202a0e82e877d2bb500
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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.