Equipment Needed: Dumbbells + Mat + Wall + Elevation
Level: Advanced
Calories Burned: 427
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Hurdle Walks
02 - BW Squat Wide Side Lunge L
03 - BW Squat Wide Side Lunge R
04 - Windmill Sweeps
05 - OH Rev Lunges
06 - Ham Scoop Swings

01 - RDL Clean Squats
02 - Dbl S2S U-Squats
03 - Wall Balance Hams L
04 - Wall Balance Hams R
05 - Hi-Hold Elevated Heel Squats
06 - Plate Elevated Calves Raises
07 - FWD Staggered Clean Lunges L
08 - Lateral Lunges L
09 - FWD Staggered Clean Lunges R
10 - Lateral Lunges R
11 - Hi-Hold Elevated Heel Squats
12 - DB Wall Sits
13 - HEAVY DB Hip Thrusts
14 - DB Clamshells L
15 - DB Clamshells R
16 - HEAVY DB Hip Thrusts
17 - Hi-Hold Elevated Heel Squats
18 - Plate Elevated Calves Raises
19 - HEAVY RDLs
20 - S2S Goblet Lunges
21 - DB Rev Sumo Squat Turns
22 - RDL Crosses
23 - Hi-Hold Elevated Heel Squats
24 - DB Wall Sits

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/shared2/7e9b5d243685acd7e8b3b5672e53778e
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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.