Equipment Needed: Dumbbells + Mat + Wall + Elevation
Level: Advanced
Calories Burned: 773
Weights Used: 20-35lbs [9-16kg]
Intervals: 30-45-60-40-40

Workout Breakdown:

Warm-up
01 - OH Side Lunge Taps
02 - S2S GRND Squat Walk Calves
03 - OH Rev Lunge Swings
04 - Kang Squats
05 - Ham Scoops
06 - Wall Leg Swings L
07 - Wall Leg Swings R

01 - 30 - BW Elevated Heel Squats
02 - 45 - Hi-Hold Elevated Heel Squats
03 - 60 - Con Elevated Heel Squats
04 - 40 - ISO Deep Elev Lunges L
05 - 40 - ISO Deep Elev Lunges R

06 - 30 - DB Ham Swings
07 - 45 - Heavy RDLs
08 - 60 - Sumo Dead-Squat
09 - 40 - Wall Balance Hams L
10 - 40 - Wall Balance Hams R

11 - 30 - S2S Cossack Switch Drives
12 - 45 - DB Rev Sumo Squat Turns
13 - 60 - Cossack Clean Stirs
14 - 40 - Offset Lumberjack Side Lunge L
15 - 40 - Offset Lumberjack Side Lunge R

16 - 30 - Dual DB Squats
17 - 45 - S2S Goblet Pulse Squats
18 - 60 - Heavy DB Hip Thrusts
19 - 40 - ISO DB Hip Thrusts L
20 - 40 - ISO DB Hip Thrusts R

21 - 30 - DB Sit-Ups
22 - 45 - Power Press Sit-Ups
23 - 60 - Seated Russian Twist Drops
24 - 40 - ISO Glutes Hold Pull-Overs L
25 - 40 - ISO Glutes Hold Pull-Overs R

26 - 30 - Alt Goblet Curtsies
27 - 45 - Alt Rev Pulse Lunges
28 - 60 - Goblet Rev Stack Squats
29 - 40 - ISO Half Kneeling Squats L
30 - 40 - ISO Half Kneeling Squats R

31 - 30 - DB Squat Ham Lifts
32 - 45 - Top Loaded Good Mornings
33 - 60 - RDL Crosses
34 - 40 - FWD Staggered Clean Lunges L
35 - 40 - FWD Staggered Clean Lunges R

36 - 30 - DB Glutes Push-Offs
37 - 45 - U-Squat Lunges
38 - 60 - Side Lunge Passes
39 - 40 - Dual Side Drop Squats L
40 - 40 - Dual Side Drop Squats R

41 - 30 - GRND Pick-Up Squats
42 - 45 - 180 Booty Builders
43 - 60 - Heavy DB Hip Thrusts
44 - 40 - Staggered DB Hip Thrusts L
45 - 40 - Staggered DB Hip Thrusts R

46 - 30 - DB Bicycles
47 - 45 - DB Hollow Tuck Crunch
48 - 60 - DB Scissor Switch Crunch Press
49 - 40 - Turkish Get-Ups L
50 - 40 - Turkish Get-Ups R

Cool-Down
01 - Jefferson CARs
02 - Windmill Twists
03 - Modified Threaders
04 - Lizard Openers L
05 - Lizard Openers R
06 - Quads Lizards L
07 - Quads Lizards R
08 - Pigeon Side Stretch L
09 - Pigeon Side Stretch R

My HR stats: https://flow.polar.com/shared2/7e9c755e622ced179dc945838f7bad66
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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.