Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 381
Weights Used: 20-35lbs [9-16kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - S2S Hurdle Walks
02 - BW Air Squats
03 - BW U-Squat Lunges
04 - Windmill Sweeps
05 - OH Side Lunge Taps
06 - GRND Squat Walk Calves
07 - Ham Scoop Sweeps

01 - L2R Goblet Squats
02 - Staggered Pulse Squats L
03 - Staggered Pulse Squats R
04 - S2S Squat Drop Curls
05 - Lateral Lunges L
06 - Lateral Lunges R
07 - 180 Sumo Pulse Turns
08 - Dual Curtsy Squats L
09 - Dual Curtsy Squats R
10 - GRND Cossack Switch Snatch
11 - GRND Step-Back Lunges
12 - U-Squat Lunges
13 - FWD RDL Clean Lunges L
14 - FWD RDL Clean Lunges R
15 - Dual DB Squats
16 - Sumo Pick-Drop Squats
17 - GRND Step-Over Squats
18 - RDL Clean Squats
19 - GRND Pick-Up Squats
20 - ISO Racked Squat Lunges L
21 - ISO Touch-Down Swings L
22 - ISO Racked Squat Lunges R
23 - ISO Touch-Down Swings R
24 - DB Glutes Push-Offs
25 - Power Press Squats
26 - Side Lunge ADD Swings L
27 - Side Lunge ADD Swings R
28 - Low Halo Squats
29 - Squat Wide Side Lunges L
30 - Squat Wide Side Lunges R
31 - Alt Diagonal Lunges
32 - Switch Pick Rev Lunges

Cool-Down
01 - Sunrise Squats
02 - Triangle Twists
03 - Modified Threaders
04 - Alt Side Stretch
05 - Lizard Openers L
06 - Lizard Openers R
07 - Walk the Dog
08 - Glutes Stretch L
09 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7ea1fcdea2122103e6ed2d4ba77a89dc
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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.