Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 807
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Hurdle Walks
02 - BW Air Squat Pulses
03 - OH Rev Lunges
04 - GRND Lunge Step-Backs
05 - Kang Squats
06 - Rev Lunge Threaders

01 - S2S Goblet Squats
02 - Detonation Squats
03 - Negative Drop Squats

04 - Side Lunge Passes
05 - S2S Cossack Pulses
06 - S2S Cossack Switch Drives

07 - Alt Rev Lunges
08 - Con Rev Pulse Lunges
09 - DB GRND Switch Lunge Drives

10 - Medium RDLs
11 - HEAVY RDLs
12 - DB Kang Squats

13 - Dual DB Squats
14 - 180 Sumo Pulse Turns
15 - GRND Pick-Up Squats

16 - U-Squats
17 - S2S Lumberjack Lunges
18 - Halo Lunge Hops

19 - Alt Rev Goblet Squats
20 - Goblet Rev Stack Squats
21 - Switch Pick Rev Lunges

22 - RDL Crosses
23 - Top Loaded Good Mornings
24 - Alt Touch-Down Swings

25 - L2R Goblet Squats
26 - S2S GRND Squat Walk Lifts
27 - 180 Hi-Low Goblet Squats

28 - Sumo Pick-Drop Squats
29 - Straddle Sumo Squats
30 - L2R Dual Hold Lunges

31 - Alt Curtsy Squats
32 - Alt Staggered Goblet Pulses
33 - Suitcase Squat Hop Curtsies

34 - ISO DB Swings
35 - Sumo RDLs
36 - RDL Clean Squats

37 - 180 Booty Builders
38 - Goblet Stack Squats
39 - Deep Suitcase Rev Lunges

40 - DB Rev Sumo Squat Turns
41 - Goblet Twist Turn Pulses
42 - DB Glutes Push-Offs

43 - Alt FWD Lunges
44 - 180 FWD Carry Lunge Drives
45 - GRND F2B Lunge Switches

46 - ISO Lint Rollers
47 - Dead-Drop Deadlifts
48 - RDL Pulse Press

49 - Dual Director Squats
50 - Dual CON U-Squats
51 - F2B Pick-Up Squats

52 - L2R GRND Dead-Lunges
53 - L2R Dual Drop Lunges
54 - S2S Heel Click Lunges

Cool-Down
01 - Modified Threaders
02 - Lizard Openers L
03 - Lizard Openers R
04 - Quads Lizards L
05 - Quads Lizards R
06 - Glutes Stretch L
07 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7ea12b26be56050fce4a5be61f80e038
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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.