Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 309
Weights Used: 15-20 lbs [7-9 kg]

Workout Breakdown:

Warm-up:
01 - Chest Fly Steps
02 - Standing Twists
03 - Expanding Shoulder Swings
04 - Modified Push-ups
05 - Rocking Rainbow Threaders
06 - Wrist Stretch

01 - Dbl Hammer Curl Press
02 - Half Whole Push-ups
03 - ISO Kneeling Rows L
04 - ISO Kneeling Rows R
05 - DB Pull-Overs
06 - S2S Step Curls
07 - Back Fly Curl Press
08 - Criss-Cross Bent Back Rows
09 - Alt Push Punches
10 - Power Chest Press Thrust
11 - ISO Glutes Pull-Overs L
12 - ISO Con Curl Press L
13 - ISO Glutes Pull-Overs R
14 - ISO Con Curl Press R
15 - Skull Crushers
16 - 12 to 3 Flys
17 - Dbl Pour Curls
18 - Lawn Mores L
19 - Lawn Mores R
20 - S2S Lat Raise Steps
21 - L2R Plank Walk Push-ups
22 - Bridge Hold Chest Flys
23 - Kneeling DB Rows
24 - Kneeling Piston Press
25 - DB Plank Pull-Overs
26 - Alt Standing Chest Flys
27 - Around the Worlds
28 - Windshield Wipers
29 - OH Tri Extension Press
30 - Renegade Push-ups

Cool-Down:
01 - Pot Stirs L
02 - Pot Stirs R
03 - Cat Cow
04 - Alt Pin the Needle
05 - Side Stretch L
06 - Side Stretch R
07 - Alt Scorpions

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.