Equipment Needed: Dumbbells + Yoga Block + Mini Bands + Mat
Level: Intermediate-Advanced
Calories Burned: 463
Weights Used: 15-50lbs [6.8-22.7kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - Bounce Tap Squats
03 - Side Lunge Taps
04 - Squat Ab Twists
05 - Windmill Sweeps

01 - Lateral Band Walks
02 - Hi-Low Goblet Squats
03 - Standing Band Kick-Backs L
04 - DB Elevated Lunges L
05 - Standing Band Kick-Backs R
06 - DB Elevated Lunges R
07 - Sprinter Abs
08 - Power Press Sit-Ups
09 - BW Hip Thrust Kick-Outs L
10 - BW Hip Thrust Kick-Outs R
11 - Banded DB Hip Thrusts
12 - Liberty Swings L
13 - RDL Pulse-Ups
14 - Liberty Swings R
15 - Alt Forward Lunges
16 - Side Lunge Ab Twists L
17 - ISO Kneeling Squats L
18 - Banded Hydrant Pulses L
19 - Side Lunge Ab Twists R
20 - ISO Kneeling Squats R
21 - Banded Hydrant Pulses R
22 - Bicycles
23 - Laying Ab Stabbers
24 - ISO DB Swings
25 - DB Elevated Heel Squats
26 - Banded Tri-Steps L
27 - BW Elevated Pulse Squats
28 - Banded Tri-Steps R
29 - Shin Huggers
30 - Ball Crunches
31 - BW Elevated Lunges L
32 - BW Elevated Lunges R

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/7ea29466f4d25b2e13d2a8cb2edeb054
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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.