Equipment Needed: Dumbbells + Jump Rope + Mat
Level: Intermediate-Advanced
Calories Burned: 442
Weights Used: 15-30lbs [6.8-13.6kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Shoulder Rolls
02 - Sweeping Windmills
03 - Walk-Outs
04 - Half & Half Push-ups
05 - Wrist Stretch

01 - Freestyle Ropes
02 - Dbl Back Fly Curl Steps
03 - Alt Stacked Foot Push-ups
04 - Chest Fly Pull-Overs
05 - Kneeling Row Hops
06 - Dbl Curl Lunges
07 - Freestyle Ropes
08 - Lawn-MORES L
09 - Dive-Bomber Hops
10 - Lawn-MORES R
11 - DB Pike-Drag Push-ups
12 - Shoulder Shrug Press
13 - Freestyle Ropes
14 - Clockwork Swings L
15 - Dbl Pour Curls
16 - Clockwork Swings R
17 - Broken Clock Push-ups
18 - Skull Crushers
19 - Freestyle Ropes
20 - In & Out Mowers L
21 - High Pull Curls
22 - In & Out Mowers R
23 - Plank Jack Pull-Overs
24 - Dbl Push Pike-Backs
25 - Freestyle Ropes
26 - HEAVY DB Deadlifts
27 - Inchworm Ladders
28 - ISO Kneeling Rows L
29 - Kneeling Piston Press
30 - ISO Kneeling Rows R
31 - Freestyle Ropes
32 - S2S Pike-Tap Plank Walks

Cool-Down
01 - Hug & Love Raises
02 - Bent Trunk Twists
03 - Cat Cow
04 - Side Stretch L
05 - Side Stretch R
06 - Rev Shoulder Stretch L
07 - Rev Shoulder Stretch R
08 - Rev Wrist Stretch
09 - Pot Stirs L
10 - Pot Stirs R

My HR stats: https://flow.polar.com/shared/7ea30b63c9552c5bb813afc7d52f9896
Tip Us: https://buymeacoffee.com/millionairehoy

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.