Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 493
Weights Used: 15-50lbs [6.8-22.7kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Butt Kick Hops
02 - Sweeping Windmills
03 - Side Back Lunge L
04 - Air Squats
05 - Side Back Lunge R

01 - Hi-Low Goblet Squats
02 - Rev Pulse Lunge Drives L
03 - Hi-Low Goblet Squats
04 - Rev Pulse Lunge Drives R
05 - In & Out Pulse RDLs
06 - DB Hip Thrust Ladders
07 - In & Out Pulse RDLs
08 - DB Hip Thrust Ladders
09 - 180 Sumo Pulse Turns
10 - Side Lunge Drop Hops L
11 - 180 Sumo Pulse Turns
12 - Side Lunge Drop Hops R
13 - U-Squat Lunge Hops
14 - RDL Step-Backs
15 - U-Squat Lunge Hops
16 - RDL Step-Backs
17 - ISO DB Hip Thrusts L
18 - DB Clamshells L
19 - ISO DB Hip Thrusts R
20 - DB Clamshells R
21 - F2B DB Swing Walks
22 - Squat Wide Side Lunge L
23 - F2B DB Swing Walks
24 - Squat Wide Side Lunge R
25 - Bullet Lunges
26 - Staggered RDLs L
27 - Bullet Lunges
28 - Staggered RDLs R
29 - F2D Lunges L
30 - Ladder-Up Goblet Squats
31 - F2D Lunges R
32 - Ladder-Down Goblet Squats

Cool-Down
01 - Forward Rocks
02 - Walking Hams
03 - Cat Cow
04 - Side Stretch L
05 - Side Stretch R
06 - World's Best Stretch L
07 - World's Best Stretch R
08 - Malasana
09 - Glutes Stretch L
10 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared/7ea30b63f2b89bc2f12cc92fec232293
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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.