Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 311
Weights Used: 15-25lbs [6.8-11.3kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Hug & Hold
02 - Standing Twists
03 - Dbl Slanted Step-Jacks
04 - Dbl BW TYAs
05 - Modified Sun Flow
06 - Pin The Needle
07 - Side Stretch

01 - Standing Clean & Press
02 - Around the Worlds
03 - Dual Twist Curls
04 - Bent Tris Kick-Backs
05 - Chainsaw Rows L
06 - Chainsaw Rows R
07 - DB Chest Press
08 - Close Chest Press Flys
09 - Kneeling Piston Press
10 - Kneeling 12 to 3 Lat Sweeps
11 - Dbl Curl Lat Pours
12 - Standing OH Triceps
13 - Bent Criss-Cross Rows
14 - Kneeling Rows
15 - DB Floor Dips
16 - DB Pull-Overs
17 - Shoulder Shrug Press
18 - L2R Arnold Press Steps
19 - High Hold Dbl Curls
20 - Windshield Wipers
21 - Kneeling ISO Row Flys L
22 - Kneeling ISO Row Flys R
23 - Power Chest Press Thrusts
24 - Decline Chest Press

Core:
25 - Plank Hold Taps
26 - BW Pulse Crunch Sit-Ups
27 - Dead Bug Pulls
28 - Seated Russian Twists
29 - DB Side Hip Dips L
30 - DB Side Hip Dips R
31 - Reverse Crunches
32 - Hi-Heel Taps

Cool-Down
01 - Hug & Love Raises
02 - Pot Stirs L
03 - Pot Stirs R
04 - Cat Cow
05 - Alt Pin the Needle
06 - Side Stretch L
07 - Side Stretch R
08 - Scorpion Twists L
09 - Scorpion Twists R

My HR stats: https://flow.polar.com/shared/7ea4457117ecc36d6051d37db8ab1ab8
Tip Us: https://buymeacoffee.com/millionairehoy

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.