Equipment Needed: Dumbbells + Mat + Wall + Elevation
Level: Advanced
Calories Burned: 701
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Squats
02 - Pivot Lunge Pulses
03 - L2R Cossack Pulses
04 - Ham Scoop Swings
05 - Kang Squats
06 - Beast Mode Threaders

01 - S2S Goblet Squats
02 - 180 Hi-Low Goblet Squats
03 - Detonation Squats

05 - Lateral Lunges L
06 - Lateral Lunges R
07 - Side Lunge Passes

07 - Half-Whole Deadlifts
08 - Wall Balance Hams L
09 - Wall Balance Hams R

10 - ISO Hold Elevated Calves L
11 - ISO Hold Elevated Calves R
12 - Plate Elevated Calves

13 - Staggered DB Hip Thrusts L
14 - Staggered DB Hip Thrusts R
15 - HEAVY DB Hip Thrusts

16 - Alt Rev Pulse Lunges
17 - F2B Pulse Lunges L
18 - F2B Pulse Lunges R

19 - HEAVY RDLs
20 - Staggered Clean Squats L
21 - Staggered Clean Squats R

22 - Squat Wide Side Lunges L
23 - Squat Wide Side Lunges R
24 - U-Squat Lunges

25 - DB Glutes Push-Offs
26 - DB Clamshells L
27 - DB Clamshells R

28 - Alt Heavy Rev Lunges
29 - Rev Cross-Over Lunges L
30 - Rev Cross-Over Lunges R

31 - Sumo Deadlifts
32 - Straddle Sumo Squats
33 - Sumo Pick-Drop Squats

34 - ISO Plates Elevated Calves L
35 - ISO Plates Elevated Calves R
36 - Plate Elevated Calves

37 - Staggered DB Hip Thrusts L
38 - Staggered DB Hip Thrusts R
39 - HEAVY DB Hip Thrusts

40 - Hi-Hold Stack Squats
41 - Dead-Stop Lunges L
42 - Dead-Stop Lunges R

43 - RDL Mud Walks L
44 - RDL Mud Walks R
45 - RDL Crosses

46 - Side Drop Lunges L
47 - Side Drop Lunges R
48 - S2S Goblet Lunges

Abs/Core
49 - Shin Huggers
50 - ISO Hip Thrust Drives L
51 - Clamshell Oblq Drives L
52 - ISO Hip Thrust Drives R
53 - Clamshell Oblq Drives R
54 - Scissor Switch Taps

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

My HR stats: https://flow.polar.com/shared2/7e99ed103bed65559e1cb4bd6c9c43fe
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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.