Equipment Needed: Dumbbells + Mat + Elevation
Level: Advanced
Calories Burned: 446
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Hurdle Walks
02 - S2S Good Morning Squats
03 - Cossack Threaders
04 - Rev Sumo Twist Turns
05 - The Windmill
06 - 1-2 Step-Over Squats

01 - S2S Goblet Pulse Squats
02 - Step-Twists Lunge Pulse L
03 - Step-Twists Lunge Pulse R
04 - Wall Balance Hams L
05 - Wall Balance Hams R
06 - DB Squat Ham Lifts
07 - Rev Pulse Lunges L
08 - Rev Pulse Lunges R
09 - U-Squat Lunges
10 - Heavy RDLs
11 - Heavy DB Hip Thrusts
12 - ISO Half Kneeling Squats L
13 - Heavy DB Hip Thrusts
14 - ISO Half Kneeling Squats R
15 - DB Clamshells L
16 - DB Clamshells R
17 - FWD Staggered Clean Lunges L
18 - Rev Lunge Cross-Overs L
19 - FWD Staggered Clean Lunges R
20 - Rev Lunge Cross-Overs R
21 - RDL Crosses
22 - BW Elevated Heel Squats
23 - Hi-Hold Elevated Heel Squats
24 - Elevated Heel Pulse Squats

Cool-Down
01 - Sunrise to Pancakes
02 - Bent Triangle Twists
03 - Walking Malasana
04 - Half-Kneeling Adductor L
05 - Half-Kneeling Adductor R
06 - Glutes Stretch L
07 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e9a3c7103fdb97bdd6582a5feb4b372
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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.