Equipment Needed: Light Dumbbells + Chair
Level: Intermediate
Calories Burned: 410
Weights Used: 10lbs [4.5kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Seated Sprints
02 - Seated Jack Kick-Outs
03 - Seated Triangle Twists
04 - OH Side Stretch
05 - Reclined Crunch Drives
06 - Seated BW Squats
07 - Seated Ham Scoops

01 - Seated Curl Press
02 - Seated Rainbow Pull Drives
03 - X-Jack Twist Drives
04 - Seated Drive Squats
05 - Seated Bent Tri Press
06 - Sit Bent Back Lat Flys
07 - Alt OH Kick Taps
08 - Seated Narrow Wood Chops L
09 - Seated Narrow Wood Chops R
10 - Seated Curl Glutes
11 - Seated Barn Door Press
12 - In & Out Flex Back Drives
13 - Seated DB Calves Drives
14 - Seated Sumo Squats
15 - Seated Floor Snatch L
16 - Seated Oblique Drives L
17 - Seated Floor Snatch R
18 - Seated Oblique Drives R
19 - Seated Twist Knee Taps
20 - L2R Dbl Pull Drives
21 - DB Drive Pass-Unders
22 - Chainsaw Rows L
23 - Chair Donkey Hydrants L
24 - Chainsaw Rows R
25 - Chair Donkey Hydrants R
26 - Diagonal Swing Press L
27 - Diagonal Swing Press R
28 - Seated W Raises
29 - Seated Staggered Squats L
30 - Seated Staggered Squats R
31 - Prisoner Twist Kick Taps
32 - Hinge Swing Press Drives

Cool-Down
01 - Seated Spinal Flex
02 - Seated Shoulder Stretch
03 - Alt Tris Side Stretch
04 - Hug & Loves Kicks
05 - Seated Triangle Twists
06 - Seated Knee Pulls
07 - Seated Ham Taps
08 - Seated Glutes Stretch L
09 - Seated Glutes Stretch R

My HR stats: https://flow.polar.com/shared/7ea645c9be97574c329e9d992d346ee6
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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.