Equipment Needed: Dumbbells + Mat + Elevation + Wall
Level: Advanced
Calories Burned: 539
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Hurdle Walks
02 - BW Air Squat Pulses
03 - OH Side Lunge Taps
04 - Kang Squats
05 - Wall Leg Swings L
06 - Wall Leg Swings R

01 - L2R Goblet Squat Pulses
02 - Sumo Pick-Drop Squats
03 - L2R Switch Drop Lunges
04 - Lateral DB Lunges L
05 - Wall Balance Hams L
06 - Lateral DB Lunges R
07 - Wall Balance Hams R
08 - Plate Elevated Calves Raises
09 - ISO Lift Burpees L
10 - ISO Lift Burpees R
11 - DB Hip Thrusts
12 - DB Close Clamshells L
13 - DB Close Clamshells R
14 - DB Ham Swings
15 - DB Rev Sumo Twist Lunges
16 - Dbl RDL Dual Squats
17 - U-Squat Lunges
18 - Plate Elevated Calves Raises
19 - RDL FWD Lunges
20 - Side Lunge Passes
21 - Rev Cross-Over Lunges L
22 - Side Lunge ADD Swings L
23 - Rev Cross-Over Lunges R
24 - Side Lunge ADD Swings R
25 - ISO DB Hip Thrusts L
26 - ISO DB Hip Thrusts R
27 - DB Hip Thrusts
28 - Plate Elevated Calves Raises
29 - Alt Hi-Low Curtsy Squats
30 - Alt Rev Pulse Lunges
31 - 180 FWD Carry Lunge Drives
32 - Dead-Stop Lunges L
33 - Dead-Stop Lunges R
34 - Dual Squat Drop Hops

Cool-Down
01 - Sunrise To Pancake
02 - Winding Cat Cow
03 - Modified Sun Flow
04 - Lizard Openers L
05 - Quads Lizards L
06 - Lizard Openers R
07 - Quads Lizards R

My HR stats: https://flow.polar.com/shared/7ea635f71d05dfd3ad183bb3b154f2d6
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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.