Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 435
Weights Used: 15-20 lbs [7-9 kg]

Workout Breakdown:

Warm-up:
01 - Butt Kicks
02 - U-Squat Lunges
03 - Side Lunge Taps
04 - Windmill Sweeps
05 - Kang Squats
06 - Beast Mode Threaders

Workout:
01 - 180 Sumo Pulse Turns
02 - 180 Sumo Pulse Turns
03 - S2S Crab Walk Hops

04 - Bulgarian Pulse Drives L
05 - Bulgarian Pulse Drives R
06 - RDL Hinge Drives

07 - ISO Wall Balance RDLs L
08 - ISO Wall Balance RDLs R
09 - RDL Crosses

10 - Side Lunge Pick-Ups L
11 - Side Lunge Pick-Ups R
12 - Side Lunge Passes

13 - DB Rev Sumo Squat Turns L
14 - DB Rev Sumo Squat Turns R
15 - Sumo Pulse Squats

16 - Squat Wide Side Lunge L
17 - Squat Wide Side Lunge R
18 - L2R Curtsy Squats

19 - Staggered RDLs L
20 - Staggered RDLs R
21 - RDL Pulse-Ups

22 - ISO DB Hip Thrusts L
23 - ISO DB Hip Thrusts R
24 - DB Hip Thrust Pulses

25 - DB Clamshells L
26 - DB Clamshells R
27 - S2S Bent Glute Drive-Offs

28 - Pick-Up Squats
29 - Pick-Up Squats
30 - DB Calves Hops

Cool-Down:
01 - Rocking Pancake Squats
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.