Equipment Needed: No Equipment + Mat + Wall
Level: Intermediate
Calories Burned: 803
Weights Used: None
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Soft Butt Kicks
02 - Jumping Jacks
03 - Open Gate Hips
04 - Windmill T-Taps
05 - S2S Squats
06 - Ham Scoop Swings

01 - 2-Station Sprints
02 - S2S Squat Kick Reach
03 - Grounded Cross Jab Core Twists
04 - Balance Swing Drive Hops L
05 - Walkout Hops L
06 - Stacked Foot Push-Ups L
07 - Balance Swing Drive Hops R
08 - Walkout Hops R
09 - Stacked Foot Push-Ups R
10 - Dbl Jack Quad-Steps
11 - S2S Lunge Tap Shuffle
12 - Stack Push Walk-Ins
13 - Sit-Ups
14 - Bicycles Hold Taps
15 - BW Hip Dip Threaders L
16 - BW Hip Dip Threaders R
17 - 180 Jog Sprints
18 - Diagonal Toe Tap Kicks L
19 - BW Side Lunge ABD Swings L
20 - Diagonal Toe Tap Kicks R
21 - BW Side Lunge ABD Swings R
22 - L2R Grounded Inchworms
23 - Slow Push-Ups
24 - Side Jab Knee Drives L
25 - Side Jab Knee Drives R
26 - Prisoner Squat Reach Taps
27 - S2S Wall Sit Walks
28 - Dbl Push Pike Crawls
29 - Bodyweight Dips
30 - Rev Plank Drives
31 - Shin Huggers
32 - Scissor Switch Taps
33 - Clamshell Oblq Drives L
34 - Clamshell Oblq Drives R
35 - In & Out Jump Ropes
36 - Side Tap Sprint-Ups L
37 - Side Tap Sprint-Ups R
38 - Commando Crawls
39 - 180 Plank Walks
40 - Y-Jack Ab Twists
41 - L2R Slam Floor Lunges
42 - Alt Touch-Down Drives
43 - Ticking Clock Jacks
44 - S2S Low Shuffle Hops
45 - Stack-N-Row
46 - Rev Crab Swings L
47 - Rev Crab Swings R
48 - 3-Tap Crunches
49 - Hi-Low Heel Taps
50 - Reverse Crunches
51 - Wide Arm Flutters
52 - Low Plank Hold
53 - Signal Sprints
54 - Quick Burpee Step-Ups

Cool-Down
01 - Alt Shoulder Stretch
02 - Jefferson CARs
03 - Modified Sun Flow
04 - Alt Pin The Needle
05 - Walk The Dog
06 - Pigeon Side Stretch L
07 - Pigeon Side Stretch R

My HR stats: https://flow.polar.com/shared2/7e978032f935624b419b15f871a28fcf
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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.