Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 351
Weights Used: 20lbs [9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Clap-Pull Step-Backs
02 - OH-Twist Good Mornings
03 - Pot Stirs L
04 - Pot Stirs R
05 - Inchworms
06 - Jumping Jacks

01 - Alt DB Floor Snatch
02 - Half Whole Lat Raises
03 - Bent Row High Pulls
04 - Renegade Rows
05 - Alt DB Curls
06 - S2S Step Curls
07 - Power Chest Press Thrusts
08 - Bridge Hold Chest Flys
09 - Shoulder Shrug Press
10 - 12 to 3 Lat Raises
11 - Bent Fly W-Raises
12 - Cross-Grab Gorilla Rows
13 - ISO Kneeling Row Tris L
14 - ISO Kneeling Row Tris R
15 - Dbl Pike-Back Push-Ups
16 - DB Pull-Overs
17 - Kneeling Switch Press
18 - Kneeling Piston Press
19 - Kneeling Reach Flys L
20 - Kneeling Reach Flys R
21 - Dead-Stop Skull Crushers
22 - Front Lunge Curls
23 - Ladder-Up Push-Ups
24 - Ladder-Down Push-Ups

Cool-Down
01 - Hug & Love Raises
02 - In & Out T-Spine Flex
03 - Modified Sun Flow
04 - Alt Scorpions
05 - Pin Needle Threaders L
06 - Pin Needle Threaders R
07 - Alt Side Stretch

My HR stats: https://flow.polar.com/shared2/7e985c9916912610d3c76341599a4c5e
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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.