Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 388
Weights Used: 10-30lbs [4.5-13.6kg]
Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - Sweeping Windmills
03 - Walk-Outs
04 - Warrior Threaders
05 - Half & Half Push-ups

01 - Quick Curl Step-Backs
02 - Back Fly Curl Press
03 - Broken Clock Push-ups
04 - DB Pull-Overs
05 - Halo Bike Crunches
06 - Side T-Press Dips L
07 - ISO Leg Press Crunch
08 - Side T-Press Dips R
09 - Side Step Curls
10 - Dbl Lawn Press L
11 - Chest to Floor Tris Pulse
12 - Dbl Lawn Press R
13 - Close Squeeze Push-ups
14 - Seated Switch Press
15 - Pulse Press Crunch
16 - X-Tap Twists
17 - Heavy Kneeling Rows
18 - Heavy Twist Curls
19 - ISO Row Flys L
20 - ISO Row Flys R
21 - Dive-Bombers
22 - Chest Fly Pull-Overs
23 - Oven Stuffers
24 - Backseat Passes
25 - Dual Hang Press
26 - Rev Lunge Curl
27 - Push-up Threaders
28 - Back TI Raises
29 - Around the Worlds
30 - Tri-Switch Rows
31 - Inchworm Ladders
32 - DB Pike-Drag Push-ups

Cool-Down
01 - Hug & Love Raises
02 - Bent Trunk Twists
03 - Cat Cow
04 - Side Stretch L
05 - Side Stretch R
06 - Scorpion Twists L
07 - Scorpion Twists R
08 - Rev Wrist Stretch
09 - Pot Stirs L
10 - Pot Stirs R

My HR stats: https://flow.polar.com/shared/7ea30b63ffc937abaf5a01c058922de0
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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.