Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 660
Weights Used: 20-35lbs [9-16kg]
Intervals: 30-45-60-40-40

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - F2B Arm Swings
03 - Sweeping Windmills
04 - Pot Stirs L/R
05 - Walkouts
06 - Half & Half Push-ups
07 - Side Stretch L/R

01 - 30 - Alt DB Floor Snatch
02 - 45 - S2S Arnold Press Steps
03 - 60 - Front to Side Shrugs
04 - 40 - 12 to 3 Lat Raises
05 - 40 - Around the Worlds

06 - 30 - Alt DB Curls
07 - 45 - ISO Hold Curls
08 - 60 - Heavy Twist Curls
09 - 40 - ISO Snatch Tri-Extensions L
10 - 40 - ISO Snatch Tri-Extensions R

11 - 30 - Alt DB Back Flys
12 - 45 - Cross-Grab Gorilla Rows
13 - 60 - Heavy Kneeling Rows
14 - 40 - Curtsy Cross High Pulls L
15 - 40 - Curtsy Cross High Pulls R

16 - 30 - Standard Push-Ups
17 - 45 - DB Chest Press
18 - 60 - L2R ISO Walking Push-Ups
19 - 40 - ISO DB Chest Press L
20 - 40 - ISO DB Chest Press R

21 - 30 - BW Sit-Ups
22 - 45 - Power Press Sit-Ups
23 - 60 - DB Extended Jackknives
24 - 40 - Hover Plank Threaders L
25 - 40 - Hover Plank Threaders R

26 - 30 - Standing Power Press
27 - 45 - Hi-Low High Pulls
28 - 60 - S2S W-Raise Press Steps
29 - 40 - Kneeling In & Out Barn Press
30 - 40 - Kneeling Switch Snatch

31 - 30 - Kneeling OH Tri Extensions
32 - 45 - Skull Crushers
33 - 60 - DB Floor Dips
34 - 40 - Concentration Curls L
35 - 40 - Concentration Curls R

36 - 30 - TYs
37 - 45 - Dual Bent Row Cleans
38 - 60 - Renegade to Bear Rows
39 - 40 - Rev Grip Bent Rows L
40 - 40 - Rev Grip Bent Rows R

41 - 30 - Elevated Push-Ups
42 - 45 - Dbl Pike-Back Push-Ups
43 - 60 - Close Grip Chest Press
44 - 40 - DB Chest Flys
45 - 40 - DB Pull-Overs

46 - 30 - Bicycles
47 - 45 - Alt DB Dead-Bug Press
48 - 60 - Russian Drop Sit-Up
49 - 40 - Kneeling Golfer Swings L
50 - 40 - Kneeling Golfer Swings R

Cool-Down
01 - Standing Shoulder Tris L
02 - Standing Shoulder Tris R
03 - Cat Cow
04 - Alt Pin the Needle
05 - Child's Pose Twists
06 - Alt Side Stretch
07 - Seated Rev Shoulder Twists
08 - Alt Scorpions
09 - Walk the Dogs

My HR stats: https://flow.polar.com/shared2/7ea11d8ccdf3e1897c2ec3b915e971e2
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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.