Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 582
Weights Used: 20-35lbs [9-16kg]
Intervals: 30+15/20

Workout Breakdown:

Warm-up
01 - Open Gate Hips
02 - Air Squats
03 - S2S Low Squat Walks
04 - Side Lunge Taps
05 - Kang Squats
06 - Beast Mode Threaders

01 - S2S Goblet Squats
01 - Pulse Squats
02 - Lateral Lunges L
02 - ISO Cossack Pulses L
03 - Lateral Lunges R
03 - ISO Cossack Pulses R
04 - Hi-Low Goblet Squats
04 - L2R Diagonal Squats
05 - Wall Balance Hams L
05 - Hands-Free Balance Hams L
06 - Wall Balance Hams R
06 - Hands-Free Balance Hams R
07 - S2S Squat Cleans
07 - Pick-up Squats
08 - Rev Pulse Lunges L
08 - ISO Lunge Pulses L
09 - Rev Pulse Lunges R
09 - ISO Lunge Pulses R
10 - RDLs
10 - Sumo RDLs
11 - ISO Leg Hip Thrusts L
11 - ISO Hip Thrust Pulses L
12 - DB Clamshells L
12 - DB Clamshell Holds L
13 - ISO Leg Hip Thrusts R
13 - ISO Hip Thrust Pulses R
14 - DB Clamshells R
14 - DB Clamshell Holds R
15 - Low Halo Squats
15 - U-Squats
16 - Side Lunge Pick-ups L
16 - Quick Low Side Lunge L
17 - Side Lunge Pick-ups R
17 - Quick Low Side Lunge R
18 - RDL Crosses
18 - RDL Pulses
19 - Rev Dead-Stop Lunges L
19 - ISO Half Kneeling Squats L
20 - Rev Dead-Stop Lunges R
20 - ISO Half Kneeling Squats R
21 - RDL Calves Raises
21 - DB Calves Hops
22 - Squat Wide Side Lunges L
22 - Goblet Side Lunges L
23 - Squat Wide Side Lunges R
23 - Goblet Side Lunges R
24 - S2S Squat Walk Press
24 - S2S DB Gravity Steps
25 - Bulgarian Lunges L
25 - Rev Lunge Drives L
26 - Bulgarian Lunges R
26 - Rev Lunge Drives R
27 - Single Sumo Squats
27 - Sumo Squat Hops
28 - Staggered Clean Squats L
28 - Staggered Squats L
29 - Staggered Clean Squats R
29 - Staggered Squats R
30 - DB Hip Thrusts
30 - Hip Thrust Holds
31 - Fire Hydrant Kick-Outs L
31 - Side Leg Glutes Sweeps L
32 - Fire Hydrant Kick-Outs R
32 - Side Leg Glutes Sweeps R
33 - Halo Lunge Hops
33 - High Halo Squats
34 - Tri-Calves Killers
34 - Quick Calves Raises
35 - Half Whole RDLs
35 - Alt Hands and Feet Taps
36 - Goblet Pulse Squats
36 - Squat Tap Jacks

Cool-Down
01 - Y-Dive Taps
02 - Windmill Sweeps
03 - Lizard Openers L
04 - Side Groin Stretch L
05 - Lizard Openers R
06 - Side Groin Stretch R
07 - Walk the Dog
08 - High Pigeon L
09 - High Pigeon R

My HR stats: N/A
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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.