Equipment Needed: Dumbbells + Elevation + Mini Bands + Wall + Mat
Level: Advanced
Calories Burned: 551
Weights Used: 15-35lbs [7-16kg]
Intervals: 40/8

Workout Breakdown:

Warm-up
01 - Prisoner Hurdlers
02 - L2R Squat Steps
03 - OH Rev Lunges
04 - Kang Squats
05 - Beast Mode Threaders
06 - Wall Leg Swings L
07 - Wall Leg Swings R

Standing Glutes:
01 - Front Squats
02 - 180 Pulse Squat Turns
03 - L2R Goblet Pulse Squats
04 - Con Sumo Squats

Quads:
05 - Elevated Heel Squats
06 - Elevated Rev Lunges L
07 - Elevated Rev Lunges R
08 - Elevated Pulse Squats

Hamstrings:
09 - RDLs
10 - Wall Balance Hams L
11 - Wall Balance Hams R
12 - RDL Crosses

Inner Thighs:
13 - Rev Sumo Twist Squats
14 - Lateral Lunges L
15 - Lateral Lunges R
16 - 1-2 Cossack Tap Lifts

Outer Hips:
21 - DB Banded Clamshells L
22 - BND Fire Hydrants L
23 - DB Banded Clamshells R
24 - BND Fire Hydrants R

Floor Glutes:
17 - DB Hip Thrusts
18 - ISO Hip Thrusts L
19 - ISO Hip Thrusts R
20 - DB Hip Thrust Pulses

Calves:
25 - Plates Elevated Calves
26 - Elevated Calves L
27 - Elevated Calves R
28 - Negative Elevated Calves

Hip Flexors:
29 - ISO Psoas March L
30 - ISO Psoas March R
31 - Drive Hold Switches
32 - Lying BND Psoas March

Core/Abs
33 - DB OH Sit-Ups
34 - DB Loaded Rev Crunches
35 - Seated Russian Twists
36 - Rev Plank Hold Drives

Cool-Down
01 - Sunrise Squats
02 - Walk the Dog
03 - Modified Sun Flow
04 - Lizard Openers L
05 - Lizard Openers R
06 - Side Groin Stretch L
07 - Side Groin Stretch R
08 - Pigeon Pose L
09 - Pigeon Pose R

My HR stats: https://flow.polar.com/shared/7ea9c519f10a2c8d5d8459610ad89a11
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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.