Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 293
Weights Used: 10-25lbs [4.5-11.3kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Hug & Hold
02 - S2S Cactus Arm Press
03 - Shoulder Swings
04 - BW TYAs
05 - Modified Sun Flow
06 - Pin The Needle
07 - Side Stretch

01 - Lat Raises
02 - Arnold Press
03 - Alt DB Curls
04 - Dual Twist Curls
05 - Bent Criss-Cross Rows
06 - 1-2 Alt High Pulls
07 - DB Chest Press
08 - Power Chest Press Thrust
09 - Kneeling Wide Pulse Press
10 - Kneeling 12 to 3 Lat Raises
11 - Low Half Pump Curls
12 - High Half Pump Curls
13 - Chainsaw Rows L
14 - Chainsaw Rows R
15 - Close Squeeze Chest Press
16 - DB Pull-Overs
17 - Around the Worlds
18 - OH Triceps Extensions
19 - Alt Twist Curls
20 - L2R Hammer Curl Sweeps
21 - Kneeling Rows
22 - Alt DB Threaders
23 - Decline Chest Press
24 - DB Chest Flys
25 - Shoulder Shrug Press
26 - Bent Triceps Kick-Backs
27 - S2S ISO Curl Shifts L
28 - S2S ISO Curl Shifts R
29 - ISO Row Flys L
30 - ISO Row Flys R
31 - DB Chest Press Flys
32 - DB Floor Dips

Cool-Down
01 - Hug & Love Raises
02 - Pot Stirs L
03 - Pot Stirs R
04 - Cat Cow
05 - Alt Pin the Needle
06 - Side Stretch L
07 - Side Stretch R
08 - Scorpion Twists L
09 - Scorpion Twists R

My HR stats: https://flow.polar.com/shared2/7e9c95658345a07868f311d00de7ed82
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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.