Equipment Needed: Dumbbells + Mat + Mini Bands + Wall + Elevations
Level: Advanced
Calories Burned: 578
Weights Used: 25-50lbs [11.3-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kick Pull-Backs
02 - ISO Shoestring Lunges L
03 - ISO Shoestring Lunges R
04 - Kang Squats
05 - The Windmill
06 - Walking Hams

01 - Ladder-Up Goblet Squats
02 - Lateral DB Lunges L
03 - Ladder-Down Goblet Squats
04 - Lateral DB Lunges R
05 - Goblet Elevated Heel Squats
06 - Plate Elevated Calves
07 - Goblet Elevated Heel Squats
08 - Plate Elevated Calves
09 - U-Squat Lunges
10 - Heavy RDLs
11 - U-Squat Lunges
12 - Heavy RDLs
13 - Straddle Sumo Squats
14 - DB Wall Clamshells L
15 - Straddle Sumo Squats
16 - DB Wall Clamshells R
17 - Staggered Clean Squats L
18 - Side Lunge Rewinds L
19 - Staggered Clean Squats R
20 - Side Lunge Rewinds R
21 - DB Banded Glutes Push-Offs
22 - ISO Balance Hams L
23 - DB Banded Glutes Push-Offs
24 - ISO Balance Hams R
25 - BW Elevated Heel Squat
26 - DB Elevated Rev Lunges L
27 - BW Elevated Heel Squat
28 - DB Elevated Rev Lunges R
29 - Lateral Band Walks
30 - Side Lunge Adductor Swings L
31 - Lateral Band Walks
32 - Side Lunge Adductor Swings R
33 - RDL Mud Walks L
34 - RDL Crosses
35 - RDL Mud Walks R
36 - RDL Crosses
37 - Booty Builders
38 - Plate Elevated Calves
39 - Goblet Elevated Heel Pulse Squats

Cool-Down
01 - Sunrise to Pancakes
02 - Cat Cow
03 - Beast Mode Threaders
04 - 90/90 Hip Shifts
05 - Frog Stretch
06 - Glutes Stretch L
07 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e9532b582a567668a151f32d8d8ca3f
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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.