Equipment Needed: Dumbbells + Mat
Level: Extreme
Calories Burned: 840
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 - Heavy DB Chest Press - 10 / 8 / 6
26 - DB Chest Flys - 8 / 7 / 6
27 - Heavy DB Chest Press - 10 / 8 / 6
28 - DB Chest Flys - 8 / 7 / 6
29 - High Pull Curls - 8 / 6 / 4
30 - TYAs - 12 / 9 / 6
31 - High Pull Curls - 8 / 6 / 4
32 - TYAs - 12 / 9 / 6
33 - Cross-Grab Gorilla Rows - 12 / 8 / 6
34 - S2S Wide Push-ups - 20 / 15 / 10
35 - Cross-Grab Gorilla Rows - 12 / 8 / 6
36 - S2S Wide Push-ups - 20 / 15 / 10
37 - 12 to 3 Lat Flys - 10 / 8 / 6
38 - FWD Curl Kick-Backs - 10 / 8 / 6
39 - 12 to 3 Lat Flys - 10 / 8 / 6
40 - FWD Curl Kick-Backs - 10 / 8 / 6
41 - Renegade Push-ups - 12 / 8 / 6
42 - DB Pull-Overs - 8 / 7 / 6
43 - Renegade Push-ups - 12 / 8 / 6
44 - DB Pull-Overs - 8 / 7 / 6
45 - Rev Lunge Curls - 10 / 7 / 5
46 - Lawn MORES L - 8 / 6 / 4
47 - Rev Lunge Curls - 10 / 7 / 5
48 - Lawn MORES L - 8 / 6 / 4
49 - Alt Back Fly High Pulls - 16 / 12 / 8
50 - ISO Snatch Tri-Extensions L - 8 / 6 / 4
51 - Alt Back Fly High Pulls - 16 / 12 / 8
52 - 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.