Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 346
Weights Used: 15-20 lbs [7-9 kg]

Workout Breakdown:

Warm-up:
01 - Hug & Love Raises
02 - F2B Shoulder Swings
03 - Standing Twists
04 - Inchworms
05 - Kneeling Threaders L
06 - Kneeling Threaders R

01 - Dual Hang Press
02 - Triceps Kickbacks
01 - Push-ups
02 - Decline Chest Flys

05 - Hammer Curl Lat Raises
06 - Cossack Switch Rows
07 - Kneeling Rows
08 - DB Pull-Overs

09 - Landmine Press
10 - Standing Chest Flys
11 - Quick Kneeling Push-ups
12 - Skull Crushers

13 - Alt Quick Hammer Curls
14 - Dbl Lawn Press L
15 - Alt Lat Raises
16 - Dbl Lawn Press R

17 - Staggered Push-ups L
18 - ISO Power Chest Press L
19 - Staggered Push-ups R
20 - ISO Power Chest Press R

21 - Back Fly Lat Raises
22 - ISO Hold Curls L
23 - ISO Hold Curls R
24 - Flip Grip Ext Rot Steps

25 - Alt DB Floor Snatch
26 - Dbl Pike-Back Push
27 - Chest Press Flys
28 - Kneeling Switch Press

29 - Dbl Curl Pours
30 - Lat Raise Worlds
31 - Alt High Pulls
32 - Renegade 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 - Scorpion L
08 - 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.