Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 324
Weights Used: 15-20lbs [6.8-9kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Alt Step Jacks
02 - BW TYA Pulses
03 - Pot Stirs L
04 - Pot Stirs R
05 - Walkouts
06 - Mod Beast Threaders
07 - Alt Side Stretch

01 - High Hold Dbl Curls
02 - Bent Criss-Cross Rows
03 - RDL Cross High Pulls L
04 - RDL Cross High Pulls R
05 - Around the Worlds
06 - Chainsaw Rows L
07 - Chainsaw Rows R
08 - Half & Half Push-Ups
09 - Kneeling Renegade Push
10 - Alt DB Threaders
11 - Shoulder Shrug Press
12 - W-Raise Steps
13 - 12 to 3 Lat Raises
14 - Cross-Grab Gorilla Rows
15 - DB Chest Press
16 - DB Pull-Overs
17 - DB Flat Floor Dips
18 - Skull Crushers
19 - 1-2 Alt High Pulls
20 - RDL Rows
21 - Rev Lunge Curls
22 - ISO Row Flys L
23 - ISO Row Flys R
24 - Bent Back Flys
25 - Kneeling Golfer Swings L
26 - Kneeling Golfer Swings R
27 - Dbl Curl Drives
28 - ISO In & Out Back Rows L
29 - ISO In & Out Back Rows R
30 - Renegade Rows
31 - Superman Holds
32 - Back Swimmers

Cool-Down
01 - Hugs & Love
02 - Shoulder Tri Stretch L
03 - Shoulder Tri Stretch R
04 - Triangle Twists
05 - Circular Cat Cow
06 - Alt Pin the Needle
07 - Alt Side Stretch L
08 - Alt Side Stretch R
09 - Alt Scorpion Twists

My HR stats: https://flow.polar.com/shared/7ea5302911e4fac62b31753c18eac88e
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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.