Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 777
Weights Used:25-50lbs [11.3-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - 1-2 Wide Butt Kicks
02 - ISO Shoestring Lunges L
03 - Ham Scoops
04 - ISO Shoestring Lunges R
05 - Kang Squats
06 - Beastmode Threaders

01 - L2R Mechanic Squats
02 - Side Drop Switch Lunges L
03 - Hi-Low Goblet Squats
04 - Side Drop Switch Lunges R
05 - HEAVY RDLs
06 - Tri-Pulse Squat Hops
07 - Lateral Band Walks
08 - Side Hip Dips L
09 - Side Hip Dips R
10 - HEAVY DB Hip Thrusts
11 - Low Halo Squats
12 - Lateral DB Lunges L
13 - Wall Balance Hams L
14 - Booty Builders
15 - Lateral DB Lunges R
16 - Wall Balance Hams R
17 - ISO Kneeling Squat Hops L
18 - ISO Hip Thrust Drives L
19 - Banded Clamshells L
20 - ISO Kneeling Squat Hops R
21 - ISO Hip Thrusts Drives R
22 - Banded Clamshells R
23 - SWS Lunge Curtsies L
24 - ISO Touch-Down Swings L
25 - Hi-Hold Plyo Lunge Step-Ups L
26 - SWS Lunge Curtsies R
27 - ISO Touch-Down Swings R
28 - Hi-Hold Plyo Lunge Step-Ups R
29 - Banded Hydrant Kick-Outs L
30 - Banded DB Hip Thrusts
31 - Banded Hydrant Kick-Outs R
32 - Gravity Squats
33 - Suitcase Hop Side Lunges
34 - Heavy RDL Calves
35 - Remix U-Squat Lunges L
36 - L2R Switch Drop Lunges
37 - Remix U-Squat Lunges R
38 - Staggered RDL Squats L
39 - Banded ISO Tri-Steps L
40 - Alt Suitcase Drives
41 - Staggered RDL Squats R
42 - Banded ISO Tri-Steps R
43 - Banded Squat Kick-Backs
44 - Alt Bent Ham Kick-Backs
45 - HEAVY DB Hip Thrusts
46 - ISO Glutes Pull-Overs L
47 - DB Straight Clamshells L
48 - HEAVY DB Hip Thrusts
49 - ISO Glutes Pull-Overs R
50 - DB Straight Clamshells R
51 - DB Glutes Push-Offs
52 - RDL Mud Walks L
53 - RDL Mud Walks R
54 - S2S Heel Click Lunges

Cool-Down
01 - Sunrise to Pancakes
02 - Cat Cow
03 - Beast Mode Threaders
04 - 90/90 Hip Shifts
05 - Frog Stretch
06 - Glutes Stretch L
07 - Glutes Stretch R

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.