Equipment Needed: Dumbbells + Mat + Elevation + Wall
Level: Intermediate-Advanced
Calories Burned: 555
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Squats
02 - Open Gate Swings
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 - S2S Walking Goblet Squats
02 - Side Lunge Rewinds L
03 - S2S Walking Goblet Squats
04 - Side Lunge Rewinds R

05 - Rev Pulse Lunges L
06 - Wall Balance Hams L
07 - Rev Pulse Lunges R
08 - Wall Balance Hams R

09 - S2S Dbl U-Squats
10 - Plate Elevated Calves
11 - S2S Dbl U-Squats
12 - Plate Elevated Calves

13 - FWD Pick-Drop Lunges L
14 - RDLs
15 - FWD Pick-Drop Lunges R
16 - RDLs

17 - S2S Dual Squats
18 - Lateral Lunges L
19 - S2S Dual Squats
20 - Lateral Lunges R

21 - FWD RDL Clean Lunges L
22 - Lumberjack Stack Squats L
23 - FWD RDL Clean Lunges R
24 - Lumberjack Stack Squats R

25 - L2R Suitcase Side Lunges
26 - RDL Crosses
27 - L2R Suitcase Side Lunges
28 - RDL Crosses

29 - Plate Elevated Calves
30 - DB Wall Sits
31 - Plate Elevated Calves
32 - DB Wall Sits

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/7ea90c73463b9339d6144f22aa34ff66
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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.