Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 406
Weights Used: 10-30lbs [4.5-13.6kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Back Pull Steps
02 - Windmill Sweeps
03 - Inchworms
05 - Hot Hand Threaders
04 - Standing Swimmers

01 - Back Fly Curl Press
02 - 8-Push Low Holds
03 - ISO Kneeling Rows L
04 - DB Pull-Overs
05 - ISO Kneeling Rows R
06 - Side Step Curls
07 - Table Twist Push-ups
08 - Renegade Rows
09 - Back TI Raise
10 - Shoulder Shrug Press
11 - Push-up Flings
12 - Laying Lat Pulls
13 - Decline Wing Press
14 - Dbl High Pull Curls
15 - Lawnmower Switches
16 - DB Pike-Tap Push
17 - Con Curl Press L
18 - DB Floor Dips
19 - Con Curl Press R
20 - Skull Crushers
21 - 12 to 3 Flys
22 - Dbl Pour Curls
23 - Hi-Low High Pulls
24 - Accordions
25 - ISO Pike Holds
26 - Chest Fly Pull-Overs
27 - Kneeling Piston Press
28 - Kneeling Rows
29 - Alt DB Floor Snatch
30 - Around the Worlds
31 - Tri-Switch Rows
32 - Push-Curl Burpees

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

My HR stats: https://flow.polar.com/shared/7ea2ad92b7e5d6259ea317c8cc77835c
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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.