Equipment Needed: Dumbbells + Mini Bands + Mat
Level: Advanced
Calories Burned: 512
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Open Gate Squats
02 - Gravity Steps
03 - OH Side Lunge Taps
04 - Windmill Sweeps
05 - Kang Squats
06 - Rev Sumo Squat Turns

01 - Lateral Band Walks
02 - S2S DB Squat RDLs
03 - Side Lunge Rewinds L
04 - Banded B-Squat Kick-Backs L
05 - Side Lunge Rewinds R
06 - Banded B-Squat Kick-Backs R
07 - Low Lateral Band Walks
08 - U-Squat Lunges
09 - HEAVY RDLs
10 - Banded DB Hip Thrusts
11 - Banded Scorpion Pulses L
12 - Banded Scorpion Pulses R
13 - DB Banded Glutes Push-Offs
14 - Banded Goblet Stack Squats
15 - Alt Banded Curtsy Squats
16 - Banded RDL Pull Rev Lunges L
17 - ISO Balance Hams L
18 - Banded RDL Pull Rev Lunges R
19 - ISO Balance Hams R
20 - Low Halo Squats
21 - S2S BW Banded Squats
22 - Banded Hydrants L
23 - Banded Hydrants R
24 - Alt BW Squat Band Lifts
25 - Sumo RDLs
26 - Banded Rev Pulse Lunges L
27 - Banded Rev Pulse Lunges R
28 - Low F2B Band Walks
29 - Banded DB Hip Thrust Openers
30 - Banded Clamshells L
31 - Banded Clamshells R
32 - ISO DB Swings
35 - Staggered RDL Squats L
34 - Banded Tri-Steps L
33 - Banded Flamingo Kick-Backs L
37 - Staggered RDL Squats R
36 - Banded Tri-Steps R
38 - Banded Flamingo Kick-Backs R
39 - Banded DB Wall Sits

Cool-Down
01 - Modified Sun Flow
02 - Lizard Openers L
03 - Lizard Openers R
04 - Malasana
05 - Glutes Stretch L
06 - Glutes Stretch R
07 - Happy Baby

My HR stats: https://flow.polar.com/shared2/7e950c97eb0b2caacdb933ddc9bc8410
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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.