Equipment Needed: Dumbbells
Level: Intermediate-Advanced
Calories Burned: 346
Weights Used: 15-20 lbs [7-9 kg]

Workout Breakdown:

Warm-up:
01 - Jumping Jacks
02 - Standing Twists
03 - S2S BW Back Flys
04 - Walkouts
05 - Modified Push-ups
06 - Alt Best Stretch

01 - Alt DB Curls
02 - Push-ups
03 - Renegade Rows
04 - Alt DB Plank Threaders
05 - 12 to 3 Lat Raises
06 - Alt DB Floor Snatch
07 - In & Out Lawnmowers L
08 - Hammer Arch Curls
09 - In & Out Lawnmowers R
10 - Pull-Over Push-ups
11 - Bridge Hold Chest Flys
12 - DB Pull-Overs
13 - S2S Step Curls
14 - Dual Hang Press
15 - Alt Back Flys
16 - Kneeling Triceps Push-ups
17 - Skull Crushers
18 - Kneeling Rows
19 - Kneeling Switch Press
20 - Alt Twist Curls
21 - ISO Row Flys L
22 - Staggered Push-ups L
23 - Cross-Body Curls
24 - ISO Row Flys R
25 - Staggered Push-ups R
26 - Bent Tri Kick-Backs
27 - Lat Raises
28 - Arnold Press Curls
29 - Tri-Switch Rows
30 - L2R Staggered Push-ups

Cool-Down:
01 - Cat Cow
02 - Alt Side Stretch
03 - Alt Pin the Needle
04 - Spinal Wave Plank
05 - Walk the Dog
06 - Alt Scorpions
07 - Rev Wrist Stretch

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.