Equipment Needed: Dumbbells + Mat + Elevation + Chair or Bench
Level: Advanced-Extreme
Calories Burned: 865
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Open Gate Swings
02 - 1-2 Step-Over Squats
03 - Cossack Triangle Twists
04 - OH Rev Lunges
05 - Windmill Sweeps
06 - Kang Squats
07 - Wall Leg Swings L
08 - Wall Leg Swings R

01 - Ladder-Up Goblet Squats
02 - Ladder-Down Goblet Squats
03 - Side Lunge Rewinds L
04 - Side Lunge Rewinds L
05 - Side Lunge Rewinds R
06 - Side Lunge Rewinds R
07 - Heavy RDLs
08 - Heavy RDLs
09 - Bulgarian Split Squats L
10 - Bulgarian Split Squats L
11 - Bulgarian Split Squats R
12 - Bulgarian Split Squats R
13 - S2S Dbl U-Squats
14 - S2S Dbl U-Squats
15 - Wall Balance Hams L
16 - Wall Balance Hams L
17 - Wall Balance Hams R
18 - Wall Balance Hams R
19 - Plate Elevated Calves
20 - Plate Elevated Calves
21 - S2S GRND Squat Lifts
22 - S2S GRND Squat Lifts
23 - FWD RDL Clean Lunges L
24 - FWD RDL Clean Lunges L
25 - FWD RDL Clean Lunges R
26 - FWD RDL Clean Lunges R
27 - RDL Crosses
28 - RDL Crosses
29 - Half Kneel to Stand Squats L
30 - Half Kneel to Stand Squats L
31 - Half Kneel to Stand Squats R
32 - Half Kneel to Stand Squats R
33 - Plate Elevated Calves
34 - Plate Elevated Calves
35 - Sumo Pick-Drop Squats
36 - Sumo Pick-Drop Squats
37 - Lateral Lunges L
38 - Lateral Lunges L
39 - Lateral Lunges R
40 - Lateral Lunges R
41 - Booty Builders
42 - Booty Builders
43 - Rev Twist Turn Lunges L
44 - Rev Twist Turn Lunges R
45 - Dead-Stop Lunges L
46 - Dead-Stop Lunges L
47 - Dead-Stop Lunges R
48 - Dead-Stop Lunges R
49 - Plate Elevated Calves
50 - Plate Elevated Calves
51 - RDL Clean Squat Calves-Overs
52 - RDL Clean Squat Calves-Overs

Cool-Down
01 - Windmill Sweeps
02 - Modified Sun Flow
03 - Walk the Dog
04 - Lizard Openers L
05 - Lizard Openers R
06 - Malasana
07 - Side Groin Stretch L
08 - Side Groin Stretch R
09 - Glutes Stretch L
10 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared/7ea974eb9a6bcffc5765c0bbf71a6822
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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.