Equipment Needed: Dumbbells + Mini Bands + Mat
Level: Advanced
Calories Burned: 591
Weights Used: 20-50lbs [9-22.6kg]
Intervals: 40/20

Workout Breakdown:

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

01 - Hi-Low Goblet Squats
02 - Rev Pulses Lunges L
03 - 180 Hi-Low Goblet Squats
04 - Rev Pulses Lunges R
05 - Heavy RDLs
06 - Lateral Banded Walks
07 - Sumo RDLs
08 - DB Banded Glutes Push-Offs
09 - ISO Half Kneeling Squats L
10 - ISO Balance Hams L
11 - ISO Half Kneeling Squats R
12 - ISO Balance Hams R
13 - Side Lunge Passes
14 - DB Pick-Up Squats
15 - Cossack Squat Shifts
16 - 180 Squat Pulse Turns
17 - DB Hip Thrusts
18 - Banded Clamshells L
19 - Banded DB Hip Thrusts
20 - Banded Clamshells R
21 - U-Squat Lunges
22 - Banded Tri-Steps L
23 - Detonation Squats
24 - Banded Tri-Steps R
25 - Lateral DB Lunges L
26 - Ladder-Up RDL Pulses
27 - Lateral DB Lunges R
28 - Ladder-Down RDL Pulses
29 - ISO Leg Hip Thrusts L
30 - Banded Hydrants L
31 - ISO Leg Hip Thrusts R
32 - Banded Hydrants R
33 - Side Lunge Rewinds L
34 - RDL Mud Walks L
35 - Side Lunge Rewinds R
36 - RDL Mud Walks R
37 - Alt DB Ham Swings
38 - Squat Ham Lifts
39 - Booty Builders

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

My HR stats: https://flow.polar.com/shared2/7e94a4361e2e9bd9f292b74844de3f47
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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.