Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 556
Weights Used: 15-35lbs [7-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Jumping Jacks
02 - Standing Twists
03 - Sunrise Squats
04 - Pot Stirs L
05 - Pot Stirs R
06 - Walkouts

01 - Alt Power Drop Squat Press
02 - Alt Bis Drive Press
03 - Lawn MORE Snatch L
04 - ISO Shot Put Throws L
05 - Inchworm Hops L
06 - Lawn MORE Snatch R
07 - ISO Shot Put Throws R
08 - Inchworm Hops R
09 - Squat Thrust Tris
10 - ISO Balance Ham Rows L
11 - DB Curl Press Drives
12 - ISO Balance Ham Rows R
13 - Stacked Foot Push-ups
14 - Power Chest Press Thrusts
15 - DB Bridge Chest Flys
16 - Kneeling Power Clean Press
17 - Kneeling Row Step-Hops
18 - Alt Landmine Press
19 - Cross-Grab Gorilla Rows
20 - S2S ISO Curl Step-Overs L
21 - ISO Curtsy Press Tris L
22 - S2S ISO Curl Step-Overs R
23 - ISO Curtsy Press Tris R
24 - DB Pike-Back Push-ups
25 - ISO Leg Kneeling Rows L
26 - ISO Glutes Pull-Overs L
27 - ISO Leg Kneeling Rows R
28 - ISO Glutes Pull-Overs R
29 - Close Squeeze Chest Press
30 - Alt Step-Back Curls
31 - Alt Balance Arnold Press
32 - ISO Twist Lunge Cleans L
33 - ISO Twist Lunge Cleans R
34 - Dbl Swing Drives
35 - Hand Release Push-ups
36 - Alt Plank Row Threaders
37 - Standing World Chest Flys
38 - TYAs
39 - S2S Hang Squat Press

Cool-Down
01 - Standing Shoulder Stretch
02 - Sunrise to Pancakes
03 - Walk the Dog
04 - Up-Down Dogs
05 - Alt Scorpion Twists
06 - Pigeon Side Twists L
07 - Pigeon Side Twists R

My HR stats: https://flow.polar.com/shared2/7e953534dbd31c46ecb56d0170ee3c35
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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.