Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 334
Weights Used: 20 lbs [9 kg]

Workout Breakdown:

Warm-up:
01 - Clap Pull Step-Backs
02 - Shoulder Swings
03 - Trunk Twist Hinge
04 - Windmill Sweeps
05 - OH Cactus Side Stretch
06 - Walkouts

Workout:
01 - In & Out Hammer Curls
02 - In & Out Hammer Curls
03 - S2S Step Curls
04 - Lawn Mores L
05 - Lawn Mores R
06 - Rev Grip Bent Rows
07 - 12 to 3 Lat Raises
08 - 12 to 3 Lat Raises
09 - Around the Worlds
10 - Half Whole Push-ups
11 - Half Whole Push-ups
12 - Plank Hold
13 - DB Pullovers
14 - DB Pullovers
15 - Pike-Back Planks
16 - Shoulder Shrug Press
17 - Shoulder Shrug Press
18 - High Pulls
19 - Bent Tri Kick-Backs L
20 - Bent Tri-Kick-Backs R
21 - Skull Crushers
22 - Kneeling Switch Press
23 - Kneeling Switch Press
24 - Kneeling Overhead Press
25 - ISO Kneeling Rows L
26 - ISO Kneeling Rows R
27 - Renegade Rows
28 - Floor Press Flys
29 - Floor Press Flys
30 - 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.