Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 785
Weights Used: 20-50lbs [9-26kg]
Intervals: 30/45/60/45/45

Workout Breakdown:

Warm-up
01 - Hugs & Love Raises
02 - Sweeping Windmills
03 - Pot Stirs L/R
04 - Standing Twists
05 - Inchworms
06 - Half & Half Push

01 - 30 - Quick Push-ups
02 - 45 - DB Chest Press
03 - 60 - DB Chest Flys
04 - 45 - DB Pull-Overs
05 - 45 - DB Floor Dips
06 - 30 - Bent Back Rows
07 - 45 - Renegade Push-ups
08 - 60 - Alt Back Fly High Pulls
09 - 45 - Rev Lunge Curls
10 - 45 - Alt DB Floor Snatch
11 - 30 - Light Quick Curls
12 - 45 - W-Curls
13 - 60 - Heavy Twist Curls
14 - 45 - Dbl Lawn Press L
15 - 45 - Dbl Lawn Press R
16 - 30 - Lat Raises
17 - 45 - Alt Lat Raise Holds
18 - 60 - Shoulder Shrug Press
19 - 45 - Hi-Low High Pull Twists L
20 - 45 - Hi-Low High Pull Twists R
21 - 30 - OH DB Flutter Kicks
22 - 45 - Pulse Press Sit-Ups
23 - 60 - Alt DB Plank Pike Drags
24 - 45 - Kneeling Cross-Cleans L
25 - 45 - Kneeling Cross-Cleans R
26 - 30 - Single Press Pull-Overs
27 - 45 - Supinated Twist Press
28 - 60 - Wide Slow Push-ups
29 - 45 - Lateral Skull Crushers L
30 - 45 - Lateral Skull Crushers R
31 - 30 - Alt Back Flys
32 - 45 - Back Fly Deadlifts
33 - 60 - HEAVY Kneeling Rows
34 - 45 - Alt High Pulls
35 - 45 - RDL Pulse Press
36 - 30 - Alt DB Curls
37 - 45 - S2S Side Step Curls
38 - 60 - Alt DB Hold Curls
39 - 45 - ISO Row Flys L
40 - 45 - ISO Row Flys R
41 - 30 - 12 to 3 Lat Raise
42 - 45 - Kneeling Shoulder Press
43 - 60 - Kneeling Piston Press
44 - 45 - Around the Worlds
45 - 45 - TYAs
46 - 30 - DB Bicycle Passes
47 - 45 - Russian Twists
48 - 60 - Alt Table Twist Press
49 - 45 - ISO Snatch Tri-Extensions L
50 - 45 - ISO Snatch Tri-Extensions R

BO - Man-Makers

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

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.