Equipment Needed: Dumbbells + Mini Bands + Wall + Mat
Level: Advanced
Calories Burned: 569
Weights Used: 10-50lbs [4.5-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Open Gate Hips
02 - Air Squats
03 - Rev Leaning Lunges
04 - Kang Squats
05 - The Windmill
06 - Cossack Sweeps

01 - Banded Goblet Squats
02 - DB Lateral Band Walks
03 - Banded Glutes Push-Offs
04 - Banded DB Hip Thrusts
05 - Lying Banded ABD Pulses
06 - ISO Half Kneeling Squats L
07 - Banded Hydrants L
08 - ISO Half Kneeling Squats R
09 - Banded Hydrants R
10 - Heavy DB Hip Thrusts
11 - Downward Donks
12 - Heavy Lateral Lunges L
13 - Heavy Lateral Lunges R
14 - Dual Sumo Pulse Squats
15 - Rev Pulse Lunges L
16 - Banded Flamingo Kick-Backs L
17 - ISO Balance Hams L
18 - Rev Pulse Lunges R
19 - Banded Flamingo Kick-Backs R
20 - ISO Balance Hams R
21 - Banded DB Clamshells L
22 - Banded DB Clamshells R
23 - Hip Thrust Openers
24 - Banded Glutes Push-Offs
25 - U-Squat Lunges
26 - Dead-Stop Lunges L
27 - Heavy Lumberjack Stacks L
28 - Dead-Stop Lunges R
29 - Heavy Lumberjack Stacks R
30 - Lateral Band Walks
31 - S2S Cossack Squat Pulses
32 - Side Lunge Rewinds L
33 - Side Lunge Rewinds R
34 - Tri-Calves Killers
35 - Stack Squats
36 - Banded Scorpion Pulses L
37 - Banded Scorpion Pulses R
38 - Banded Hip Thrust Holds
39 - Banded DB Wall Sits

Cool-Down
01 - Modified Sun Flow
02 - Lizard Openers L
03 - Lizard Openers R
04 - Malasana
05 - Glutes Stretch L
06 - Glutes Stretch R
07 - Happy Baby

My HR stats: https://flow.polar.com/shared2/7e95602c85ffef4035fa94679ea36187
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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.