Equipment Needed: Dumbbells + Mat + Wall + Bench
Level: Advanced
Calories Burned: 550
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kick Pull Backs
02 - Rainbow Swing Knees
03 - BW Hang Squat W-Raise
04 - BW Side Lunge ADD Swings L
05 - BW Side Lunge ADD Swings R
06 - Alt FWD Pulse Lunges
07 - Kang Squats
08 - Best Stretch

01 - Floor Drop DL Squats
02 - 180 Pulse Squat Turns
03 - Seated Squat FWD Lunge L
04 - Bulgarian Split Squats L
05 - Seated Squat FWD Lunge R
06 - Bulgarian Split Squats R
07 - Elevated DB Hip Thrusts
08 - L2R RDL Clean Side Lunges
09 - RDL Crosses
10 - S2S Dual Squat RDLs
11 - Sumo Pick-Drop Squat Hops
12 - Asst Power Drive RDLs L
13 - Asst Power Drive RDLs R
14 - Seated Drive Squats
15 - Seated GM Squat Stand
16 - Side Lunge ADD Drags
17 - L2R Cossack Drop Tap Shifts
18 - DB Stacked Clamshells L
19 - Sweeping Hydrants L
20 - DB Stacked Clamshells R
21 - Sweeping Hydrants R
22 - Half Kneel to Stand Squats L
23 - Half Kneel to Stand Squats R
24 - Elevated DB Hip Thrusts
25 - ISO Elevated DB Hip Thrusts L
26 - ISO Elevated DB Hip Thrusts R
27 - Hi-Low Swing Squats L
28 - Step-Ups L
29 - Hi-Low Swing Squats R
30 - Step-Ups R
31 - L2R Bounce Twist Plyo Lunges
32 - DB Wall Sits

Cool-Down
01 - Sunrise To Pancake
02 - Triangle Twists
03 - Spinal Waves
04 - Walk the Dog
05 - Lizard Openers L
06 - Quads Lizards L
07 - Lizard Openers R
08 - Quads Lizards R
09 - Glutes Stretch L
10 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared/7ea822cc759fb29094d11abf46defade
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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.