Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 272
Weights Used: 15lbs [6.8kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Wrist Circles
02 - Paint the Fence
03 - Hugs & Loves
04 - Pot Stirs L
05 - Pot Stirs R
06 - Patty Cake Wrists
07 - Wrist Stretch

01 - Knee Push-Ups (LVL 1)
02 - Paused Knee Push-Ups (LVL 2)
03 - DB Chest Press
04 - DB Pull-Overs
05 - Slow Decline Knee Push-Ups (LVL 3)
06 - Side Tri-Raises L
07 - Side Tri-Raises R
08 - Dead-Man Knee Push-Ups (LVL 4)
09 - Kneeling Shoulder Press
10 - Kneeling 12 to 3 Raises
11 - Dbl Pulse Knee Push-Ups (LVL 5)
12 - Kneeling Rows
13 - Kneeling Threaders
14 - Plank Hold Taps (LVL 6)
15 - Decline Chest Press
16 - DB Chest Flys
17 - Stack Push-Ups (LVL 7)
18 - Skull Crushers
19 - Dead-Stop Skull Crushers
20 - Table-Stack Rows (LVL 8)
21 - Kneeling ISO Row Flys L
22 - Kneeling ISO Row Flys R
23 - Negative Push-Ups (LVL 9)
24 - Kneeling Piston Press
25 - Kneeling OH Triceps
26 - Double Half-Ups (LVL 10)
27 - Kneeling Wide Rows
28 - DB Chest Press Flys
29 - Half & Half Push-Ups (LVL 11)
30 - Side Skull Crushers
31 - Concentrated Pull-Overs
32 - Standard Push-Ups (LVL 12)

Cool-Down
01 - Hug & Hold
02 - Pot Stirs L
03 - Pot Stirs R
04 - Cat Cow
05 - Patty Cake Wrist
06 - Side Stretch L
07 - Side Stretch R
08 - Scorpions L
09 - Scorpions R

My HR stats: https://flow.polar.com/shared2/7e9cd857b4e8e2a0ce5e78d0dbdf085b
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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.