Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 321
Weights Used: 20 lbs [9 kg]

Workout Breakdown:

Warm-up:
01 - F2B Shoulder Swings
02 - Shoulder Stretch Hugs
03 - Standing Twist
04 - Walkouts
05 - Modified Push-ups
06 - Alt Best Stretch

Workout:
01 - Biceps Curls
01 - S2S Rotation Step Holds

02 - Around the Worlds
02 - Shoulder Hold Pours

03 - Push-ups
03 - High Plank Hold

04 - DB Pull-Overs
04 - Pull-Over Negatives

05 - Hammer Arch Curls
05 - Biceps Mini Circles

06 - 12 to 3 Lat Raises
06 - 12 to 3 Shift Holds

07 - Half Whole Push-ups
07 - Bear Hold Shoulder Taps

08 - Prone Face Pull Extensions
08 - Superman Hold

09 - Shoulder Press Curls
09 - Open Close Barn Doors

10 - Bent Rows
10 - Bent Row High Holds

11 - ISO Twist Snatch L
11 - ISO Wide Mowers L

12 - ISO Twist Snatch R
12 - ISO Wide Mowers R

13 - RDL Pulse Press
13 - RDL Pulse

14 - Bent Triceps Kickbacks
14 - Bent Tri Holds

15 - Power Chest Press Thrust
15 - Negative Chest Fly Bridge

16 - Kneeling Rows
16 - Hot Hand Planks

17 - Skull Crushers
17 - Half Crushers

18 - Dual Hang Press
18 - Shoulder Press Pulse

19 - Bent Back Flys
19 - High Pull Holds

20 - Pike Rocks
20 - Negative Pike Push-ups

21 - Kneeling Overhead Press
21 - Quick Piston Press

22 - Kneeling In & Out Curl Thrusts
22 - Wide Half Curls

23 - DB Chest Flys
23 - Wide Chest Holds

24 - Temper Tantrums
24 - ISO Super Lat Pulls

25 - Shoulder Shrug Press
25 - Wide Shoulder Shrugs

26 - Lawn MORES L
26 - Half DB Windmills L

27 - Half Stack Push-ups L
27 - ISO Pike Hold L

28 - Lawn MORES R
28 - Half DB Windmills R

29 - Half Stack Push-ups R
29 - ISO Pike Hold R

Cool-Down:
01 - Standing Tri Side Stretch L/R
02 - Pot Stirs L/R
03 - Cat Cow
04 - Threaders L/R
05 - Side Stretch L/R
06 - Rev Shoulder Stretch L
07 - Rev Shoulder Stretch 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.