Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 506
Weights Used: 15-50lbs [7-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - F2B Arm Sweep Hinge
02 - F2B Arm Swings
03 - Standing Twists
04 - The Windmill
05 - Walkouts
06 - Mod Push-ups

01 - Dbl Lawn Press L
02 - ISO Balance Curl Press L
03 - Dbl Lawn Press R
04 - ISO Balance Curl Press R
05 - ISO Rev Lunge Curls L
06 - ISO Row Flys L
07 - ISO Rev Lunge Curls R
08 - ISO Row Flys R
09 - Rapid DB Snatch L
10 - ISO Renegade Push-Ups L
11 - Rapid DB Snatch R
12 - ISO Renegade Push-ups R
13 - Alt DB Chest Press
14 - ISO Glutes Pull-Overs L
15 - Alt DB Chest Press
16 - ISO Glutes Pull-Overs R
17 - Table Twist Press L
18 - Concentration Curls L
19 - Table Twist Press R
20 - Concentration Curls R
21 - ISO Snatch Tri Extensions L
22 - Dbl Half Clock Push-ups L
23 - ISO Snatch Tri Extensions R
24 - Dbl Half Clock Push-ups R
25 - 12 to 3 Fly Sweeps
26 - Dead-Stop Bent Row Snatch L
27 - 12 to 3 Fly Sweeps
28 - Dead-Stop Bent Row Snatch R
29 - ISO High Hold Chest Press L
30 - Side Tri Raises L
31 - ISO High Hold Chest Press R
32 - Side Tri Raises R
33 - Shoulder Shrug Press
34 - Chainsaw Rows L
35 - Shoulder Shrug Press
36 - Chainsaw Rows R
37 - RDL Mud Walks L
38 - RDL Mud Walks R
39 - MAX Push-ups

Cool-Down
01 - Hug & Loves
02 - Pot Stirs L
03 - Pot Stirs R
04 - Modified Sun Flow
05 - Pin the Needle
06 - Side Stretch
07 - Alt Scorpions

My HR stats: https://flow.polar.com/shared2/7e951cb6ac14af57198b6dd1e1f7c47c
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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.