Equipment Needed: Dumbbells + Mat + Wall
Level: Advanced
Calories Burned: 684
Weights Used: 25-50lbs [11.3-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - L2R Squat Tap Jacks
03 - Standing Twist Toe Taps
04 - Hero Tap Lunges
05 - Kang Squats
06 - Step-Up Swing Kicks

01 - In & Out Switch Drop Squats L
02 - Side Lunge Rewinds L
03 - In & Out Switch Drop Squats R
04 - Side Lunge Rewinds R
05 - Rev Pulse Lunge Drive Lifts L
06 - ISO Balance Hams L
07 - Rev Pulse Lunge Drive Lifts R
08 - ISO Balance Hams R
09 - U-Squat Lunge Hops
10 - Rev Hover Pistol Press L
11 - U-Squat Lunge Hops
12 - Rev Hover Pistol Press R
13 - Side Lunge Knee Holds L
14 - BW ISO Rapid Tap Drives L
15 - Side Lunge Knee Holds R
16 - BW ISO Rapid Tap Drives R
17 - 180 Hi-Low Goblet Squats
18 - Hi-Low Swing Squats L
19 - 180 Hi-Low Goblet Squats
20 - Hi-Low Swing Squats R
21 - DB Glutes Push-Offs
22 - Alt DB Swing Rev Lunges
23 - DB Glutes Push-Offs
24 - Alt DB Swing Rev Lunges
25 - RDL Pulses
26 - Side Lunge Pick-Ups L
27 - RDL Pulses
28 - Side Lunge Pick-Ups R
29 - In & Out Liberty Swings L
30 - L2R Switch Drop Lunges
31 - In & Out Liberty Swings R
32 - L2R Switch Drop Lunges
33 - Alt Suitcase Side Lunges
34 - Wall Balance Hams L
35 - Alt Suitcase Side Lunges
36 - Wall Balance Hams R
37 - RDL Crosses
38 - Calves Raise Hops
39 - Alt Stack Lunge Drives

Cool-Down
01 - Sunrise to Pancakes
02 - Beast Mode Threaders
03 - In & Out Lizards L
04 - In & Out Lizards R
05 - Malasana
06 - Glutes Stretch L
07 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e95eacf989b3f61a4c8c1f11dac4d0a
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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.