Equipment Needed: Dumbbells + Mat + Elevation + Wall
Level: Advanced
Calories Burned: 403
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Squats
02 - OH Side Lunge Taps
03 - Rev Leaning Lunges
04 - Rev Sumo Squat Turns
05 - Kang Squats
06 - Ham Scoop Swings

01 - S2S Walking Goblet Squats
02 - BW Elevated Heel Squats
03 - S2S Walking Goblet Squats
04 - BW Elevated Heel Squats

05 - Side/Turn Carry Lunges L
06 - HEAVY RDLs
07 - Side/Turn Carry Lunges R
08 - HEAVY RDLs

09 - Goblet Elevated Heel Squats
10 - Elevated Rev Lunges L
11 - Goblet Elevated Heel Squats
12 - Elevated Rev Lunges R

13 - ISO Balance Hams L
14 - Lateral Lunges L
15 - ISO Balance Hams R
16 - Lateral Lunges R

17 - ISO Half Kneeling Squats L
18 - HEAVY DB Hip Thrusts
19 - ISO Half Kneeling Squats R
20 - HEAVY DB Hip Thrusts

21 - Suitcase Squat Hop Curtsies
22 - Tri-Calves Killers
23 - 180 FWD Carry Lunge Drives
24 - DB Wall Sits

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

My HR stats: https://flow.polar.com/shared2/7e99a4da4dd217c0ff54a1ab681fcb1d
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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.