Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 401
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/15 + Staple

Workout Breakdown:

Warm-up
01 - Rick James Slaps
02 - Jumping Jacks
03 - S2S BW Thrusters
04 - Sweeping Windmills
05 - Walkouts
06 - Half & Half Push-Ups

01 - Arnold Press Steps (10)
02 - Dbl Rev Lunge Curls
03 - Pike-Back Push-Ups
04 - Arnold Press Steps (20)
05 - Alt Bent Back Flys
06 - Cross-Grab Gorilla Rows
07 - Arnold Press Steps (30)
08 - DB Chest Press
09 - Alt OH DB Chest Press
10 - Arnold Press Steps (40)
11 - S2S Step Curls
12 - S2F Lat Raises
13 - Arnold Press Steps (50)
14 - Lawn MORES L
15 - Lawn MORES R
16 - Arnold Press Steps (60)
17 - Close Grip Push-Ups
18 - Renegade Rows
19 - Arnold Press Steps (70)
20 - W-Squeeze Curls
21 - Criss-Cross Bent Row Lifts
22 - Arnold Press Steps (80)
23 - DB Floor Dips
24 - Heavy Kneeling Rows
25 - Arnold Press Steps (90)
26 - Renegade Push-Ups
27 - High Pull Curls
28 - Arnold Press Steps (100)

Cool-Down
01 - Cat Cow
02 - Alt Pin the Needle
03 - Child's Pose Twists
04 - Alt Side Stretch
05 - Seated Rev Shoulder Twists
06 - Alt Scorpions
07 - Walk the Dogs

My HR stats: https://flow.polar.com/shared2/7e9914cb07f7422525bf114f3881ce83
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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.