Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 296
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/40/40

Workout Breakdown:

Warm-up
01 - Wide Arm Swings
02 - Cactus Raise Press
03 - OH Hing Twist Reach
04 - Cobra-Pike Walks
05 - Push-Up Rockers
06 - Alt Side Stretch
07 - Patty Cake Wrists

BICEPS:
01 - Bicep Curls
02 - S2S Ext Rot Curls
03 - ISO Hold Curls

CHEST:
04 - Push-Ups
05 - DB Chest Press
06 - DB Chest Flys

TRICEPS:
07 - Kneeling OH Tris L
08 - Kneeling OH Tris R
09 - Kneeling Tri Extensions

SHOULDERS:
10 - Standing Shoulder Press
11 - 12 to 3 Lat Raises
12 - Around the Worlds

BACK:
13 - In & Out Chainsaw Rows L
14 - In & Out Chainsaw Rows R
15 - Heavy Kneeling Rows

LATS:
16 - DB Pull-Overs
17 - Alt DB Pull-Overs
18 - Decline Lat Pour Press

CORE/ABS:
19 - DB Sit-Ups
20 - DB Bicycles
21 - DB Hollow Scissor Crunch

Cool-Down
01 - Standing Shoulder Stretch
02 - Modified Sun Flow
03 - Circular Cat Cow
04 - Alt Pin the Needle
05 - Alt Side Stretch
06 - Scorpion Twist L
07 - Scorpion Twist R

My HR stats: https://flow.polar.com/shared/7eaa1d421cd2d05f88d64fddcdc9d34f
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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.