Equipment Needed: Dumbbells + Yoga Block + Mat
Level: Advanced
Calories Burned: 470
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 - Power Squat Step Backs
02 - Grounded Booty Builders
03 - Half Whole RDLS
04 - BW Elevated Hip Thrusts L
05 - DB Clamshells L
06 - BW Elevated Hip Thrusts R
07 - DB Clamshells R
08 - Heavy DB Hip Thrusts
09 - L2R Skater Swings
10 - Squat Wide Side Lunge L
11 - BW Side Lunge Swing Kicks L
12 - DB Elevated Lunges L
13 - Dual Hold Sumo RDLs
14 - Squat Wide Side Lunge R
15 - BW Side Lunge Swing Kicks R
16 - DB Elevated Lunges R
17 - Ladder Pulse RDLs
18 - Alt DB Floor Squat Hops
19 - ISO DB Hip Thrusts L
20 - Copenhagen Lifts L
21 - ISO DB Hip Thrusts R
22 - Copenhagen Lifts R
23 - Hi-Low Power Press Squats
24 - Floor Loaded Drivers L
25 - Side Lunge Adductor Swings L
26 - F2B DB Swing Walks
27 - Floor Loaded Drivers R
28 - Side Lunge Adductor Swings R
29 - RDL Step-Backs
30 - Elevated Staggered Squats L
31 - Elevated Staggered Squats R
32 - DB Heel Elevated Pulse 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/7ea30b613baf2629bdb21d22c594dee3
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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.