Equipment Needed: Dumbbells + Mat + Elevation + Wall
Level: Advanced
Calories Burned: 806
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 - Suitcase Squat Hop Curtsies
24 - Tri-Calves Killers

25 - Front Carry Elevated Squats
26 - Alt Elevated Rev Lunges
27 - Front Carry Elevated Squats
28 - Alt Elevated Rev Lunges

29 - Alt Hi-Low Curtsy Squats
30 - Staggered RDL Clean Lunges L
31 - Alt Hi-Low Curtsy Squats
32 - Staggered RDL Clean Lunges L

33 - Half-Whole RDLs
34 - Wall Balance Hams L
35 - Half-Whole RDLs
36 - Wall Balance Hams R

37 - U-Squat Lunge Hops
38 - Side Lunge ADD Swings L
39 - U-Squat Lunge Hops
40 - Side Lunge ADD Swings R

41 - DB Clamshells L
42 - Staggered DB Hip Thrusts L
43 - DB Clamshells L
44 - Staggered DB Hip Thrusts R

45 - Dual Remix Lunges L
46 - L2R Switch Drop Lunges
47 - Dual Remix Lunges R
48 - L2R Switch Drop Lunges

49 - Heavy Lumberjack Stacks L
50 - ISO Kneeling Hip Thrusts L
51 - Heavy Lumberjack Stacks R
52 - ISO Kneeling Hip Thrusts R

53 - 180 FWD Carry Lunge Drives
54 - 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
Tip Us: https://buymeacoffee.com/millionairehoy

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.