Equipment Needed: Dumbbells + Mini Bands + Mat
Level: Advanced-Extreme
Calories Burned: 938
Weights Used: 20-50lbs [9-26kg]
Intervals: EMOM

Workout Breakdown:

Warm-up
01 - Jumping Jacks
02 - Open Gate Squats
03 - Side Lunge Taps
04 - The Windmill
05 - Kang Squats
06 - Step-Up Swing Kicks

01 - Hi-Low Goblet Squats - 12 / 8 / 6
02 - MAX Rev Lunge Pulse-Ups - 6 / 5 / 4
03 - Hi-Low Goblet Squats - 12 / 8 / 6
04 - MAX Rev Lunge Pulse-Ups - 6 / 5 / 4
05 - Side Drop Burpees L - 7 / 6 / 4
06 - DB Glutes Push-Offs - 24 / 20 / 14
07 - Side Drop Burpees R - 7 / 6 / 4
08 - DB Glutes Push-Offs - 24 / 20 / 14
09 - RDL Pulse-Ups - 7 / 6 / 5
10 - RDL Mud Walks L - 8 / 6 / 4
11 - RDL Pulse-Ups - 7 / 6 / 5
12 - RDL Mud Walks R - 8 / 6 / 4
13 - Banded DB Hip Thrusts - 10 / 8 / 6
14 - Banded Clamshells - 10 / 8 / 6
15 - Banded DB Hip Thrusts - 10 / 8 / 6
16 - Banded Clamshells - 10 / 8 / 6
17 - DB Pick-up Squats - 24 / 18 / 12
18 - ISO Lift Burpees L - 12 / 8 / 6
19 - DB Pick-up Squats - 24 / 18 / 12
20 - ISO Lift Burpees R - 12 / 8 / 6
21 - Wall Balance Hams L - 8 / 6 / 4
22 - Lateral Banded Walks - 18 / 13 / 9
23 - Wall Balance Hams R - 8 / 6 / 4
24 - Lateral Banded Walks - 18 / 13 / 9
25 - Halo Lunge Hops - 8 / 6 / 4
26 - Negative Squat Hops - 9 / 7 / 5
27 - Halo Lunge Hops - 8 / 6 / 4
28 - Negative Squat Hops - 9 / 7 / 5
29 - Switch Pick Rev Lunges - 10 / 8 / 6
30 - RDL Crosses - 14 / 10 / 8
31 - Switch Pick Rev Lunges - 10 / 8 / 6
32 - RDL Crosses - 14 / 10 / 8
33 - ISO Leg Hip Thrusts L - 10 / 7 / 5
34 - Banded Hydrants L - 12 / 9 / 6
35 - ISO Leg Hip Thrusts R - 10 / 7 / 5
36 - Banded Hydrants R - 12 / 9 / 6
37 - Lateral DB Lunges L - 12 / 9 / 6
38 - Banded Tri-Steps L - 21 / 16 / 11
39 - Lateral DB Lunges R - 12 / 9 / 6
40 - Banded Tri-Steps R - 21 / 16 / 11
41 - Offset Swing Lunges L - 8 / 6 / 4
42 - L2R Switch Drop Lunges - 14 / 11 / 8
43 - Offset Swing Lunges R - 8 / 6 / 4
44 - L2R Switch Drop Lunges - 14 / 11 / 8
45 - Calves Raises - 32 / 25 / 18
46 - BW ISO Rapid Tap Drives L - 16 / 12 / 8
47 - Calves Raises - 32 / 25 / 18
48 - BW ISO Rapid Tap Drives R - 16 / 12 / 8
49 - Low Halo Squats - 10 / 8 / 6
50 - HEAVY Curtsies - 12 / 8 / 6
51 - Low Halo Squats - 10 / 8 / 6
52 - HEAVY Curtsies - 12 / 8 / 6

BO - L2R Suitcase Side Lunges

Cool-Down
01 - Sunrise To Pancake
02 - L2R Ham Walks
03 - Beastmode Threaders
04 - Lizard Openers L
05 - Quads Lizards L
06 - Lizard Openers R
07 - Quads Lizards R
08 - Glutes Stretch L
09 - Glutes Stretch R

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.