Equipment Needed: Dumbbells + Mat
Level: Extreme
Calories Burned: 519
Weights Used: 20-50lbs [9-26kg]
Intervals: EMOM

Workout Breakdown:

Warm-up
01 - Jumping Jacks
02 - Standing Twists
03 - Inchworms
04 - Pot Stirs L
05 - Pot Stirs R
06 - L2R Side Stretch

01 - Alt Heavy Curls - 16 / 12 / 8
02 - Push-ups - 30 / 20 / 12
03 - Alt Heavy Curls - 16 / 12 / 8
04 - Push-ups - 30 / 20 / 12
05 - Heavy DB Chest Press - 12 / 9 / 6
06 - Heavy Kneeling Rows - 12 / 9 / 6
07 - Heavy DB Chest Press - 12 / 9 / 6
08 - Heavy Kneeling Rows - 12 / 9 / 6
09 - Kneeling Piston Press - 14 / 10 / 7
10 - Lat Shoulder Flys - 14 / 10 / 7
11 - Kneeling Piston Press - 14 / 10 / 7
12 - Lat Shoulder Flys - 14 / 10 / 7
13 - Bent Row Flys - 10 / 8 / 6
14 - DB Floor Dips - 12 / 8 / 6
15 - Bent Row Flys - 10 / 8 / 6
16 - DB Floor Dips - 12 / 8 / 6
17 - Alt DB Floor Snatch - 16 / 12 / 8
18 - DB Pour Curls - 12 / 9 / 6
19 - Alt DB Floor Snatch - 16 / 12 / 8
20 - DB Pour Curls - 12 / 9 / 6
21 - DB Lawn Press - 8 / 6 / 4
22 - Pike-Tap Push-ups - 20 / 16 / 12
23 - DB Lawn Press - 8 / 6 / 4
24 - Pike-Tap Push-ups - 20 / 16 / 12
25 - Alt Back Fly High Pulls - 16 / 12 / 8
26 - ISO Snatch Tri-Extensions L - 8 / 6 / 4
27 - Alt Back Fly High Pulls - 16 / 12 / 8
28 - ISO Snatch Tri-Extensions L - 8 / 6 / 4

BO - MAX Alt Table Twist Press

Cool-Down
01 - Hug & Loves
02 - OH Side Stretch
03 - Pot Stirs L
04 - Pot Stirs R
05 - Cat Cow
06 - Pin the Needle
07 - Side Stretch
08 - Scorpion L
09 - 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.