Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 584
Weights Used: 25-50lbs [411.3-22.7kg]
Intervals: 40/20

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

01 - Alt Dbl Curls
02 - Dbl Back Fly Curls
03 - Alt Gorilla Rows
04 - Heavy DB Chest Press
05 - DB Chest Flys
06 - DB Floor Dips
07 - Around the Worlds
08 - Hi-Low High Pull Twists L
09 - Hi-Low High Pull Twists R
10 - Back Fly Deadlifts
11 - Alt DB Plank Pike Drags
12 - Power Press Sit-Ups
13 - Dbl High Pull Curls
14 - Dual Bent Row Cleans
15 - Heavy Twist Curls
16 - Dbl Pike-Back Push
17 - DB Pull-Over Flys
18 - Skull Crushers
19 - Lateral Raises
20 - Shoulder Shrug Press
21 - Front Shoulder Shrugs
22 - Renegade Rows
23 - Hover Plank Threaders L
24 - Hover Plank Threaders R
25 - W-Squeeze Curls
26 - Dead-Stop Rows L
27 - Dead-Stop Rows R
28 - Wide Push-Ups
29 - Close Squeeze Chest Press
30 - Kneeling OH Tri Extensions
31 - Kneeling Cross Cleans L
32 - Kneeling Cross Cleans R
33 - DB Plank Pull-Overs
34 - Alt DB Threader Press
35 - DB Hollow Flutters
36 - DB Hollow Crunches
37 - ISO Snatch Tri Extensions L
38 - ISO Snatch Tri Extensions R
39 - Renegade Push-Ups

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/shared2/7e95849b3ed3191cc8febeaa8d407fc9
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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.