Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 731
Weights Used: 15-35lbs [7-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up

01 - Hug & Love Raises
02 - Standing Swimmers
03 - Standing Twists
04 - Walkouts
05 - Half & Half Push-Ups
06 - Beastmode Threaders

01 - Dbl Pour Curls
02 - Shoulder Tap Push-Ups
03 - FWD Lunge Pour Curls
04 - Push-up Flings

05 - Dbl Back Fly High Pulls
06 - Chainsaw Rows L
07 - Dbl Back Fly Curl Press
08 - Chainsaw Rows R

09 - Pike-Tap Push-ups
10 - DB Chest Press
11 - Mike Tyson Push-Ups
12 - Decline Chest Press

13 - Kneeling Switch Press
14 - ISO Balance Kneeling Rows L
15 - Kneeling Arnold Press
16 - ISO Balance Kneeling Rows R

17 - DB Pull-Overs
18 - Con-Curl Press L
19 - Chest Fly Pull-Overs
20 - Con-Curl Press R

21 - Dbl Lawn Press L
22 - Dead-Man Push-Ups
23 - Dbl Lawn Press R
24 - Detonation Push-Ups

25 - S2F Shoulder Shrugs
26 - Dbl High Pull Curls
27 - Shoulder Shrug Press
28 - Dbl Rev Lunge Curls

29 - Tri-Switch Rows
30 - Renegade Rows
31 - Lawnmower Switches
32 - Renegade Push-Ups

33 - Alt DB Curls
34 - Lawn-MORES L
35 - Heavy Twist Curls
36 - Lawn-MORES R

37 - Hot Hands
38 - Skull Crushers
39 - Shoulder Knees & Toes
40 - DB Floor Dips

41 - 12 to 3 Lat Raises
42 - In & Out Mowers L
43 - 12 to 3 Con Lat Raises
44 - In & Out Mowers R

45 - S2S Step Curls
46 - Wide Push-Ups
47 - ISO Hold Curls
48 - Close Squeeze Push-Ups

49 - DB Chest Flys
50 - Side Tri Raise L
51 - Alt DB Chest Flys
52 - Side Tri Raise R

53 - Turkish Get-Ups L
54 - Turkish Get-Ups R

Cool-Down
01 - In & Out T-Spine Flex
02 - Shoulder Stretch L/R
03 - Windmill Twists
04 - Alt Pin the Needle
05 - Alt Side Stretch
06 - Scorpion L
07 - Scorpion R

My HR stats: https://flow.polar.com/shared2/7e99e5dd325315054847458965df180a
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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.