Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 442
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Squats
02 - Pivot Lunge Pulses
03 - L2R Cossack Pulses
04 - Ham Scoop Swings
05 - Kang Squats
06 - Beast Mode Threaders

01 - Goblet Pulse Squats
02 - L2R Swing Catch Turn Squats
03 - Side Lunge Adductor Swings L
04 - Side Lunge Adductor Swings R
05 - Rev Pulse Lunge Drives L
06 - Rev Pulse Lunge Drives R
07 - Half-Whole RDLs
08 - DB Kang Squats
09 - Calves Killers
10 - U-Squat Lunges
11 - 180 Sumo Pulse Turns
12 - Alt Racked Curtsy Lunges
13 - Alt Cossack Pulses
14 - ISO Half Kneeling Squats L
15 - ISO Half Kneeling Squats R
16 - ISO Balance Hams L
17 - ISO Balance Hams R
18 - In & Out Calves Bounce
19 - HEAVY DB Hip Thrusts
20 - Bridge Hold Step-Outs
21 - Side Lunge Passes
22 - Stack Pulse Hops
23 - ISO DB Ham Swings
24 - Ladder Calves Raise Hops

Cool-Down
01 - Sunrise To Pancake
02 - Winding Cat Cow
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/shared2/7e98a43b5ad82fca796eab9f1aaf2b24
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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.