Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 375
Weights Used: 20 lbs [9 kg]

Workout Breakdown:

Warm-up:
01 - L2R Heisman Squats
02 - S2S Lunge Taps
03 - Kang Squats
04 - OH Rev Lunges
05 - Windmill Sweeps

Workout:
01 - STAPLE: Hi-Low Curtsy Squats
02 - S2S Deep Squat Drive Press
03 - Stagger Back Squat Lifts L
04 - S2S Halo Lunges
05 - Stagger Back Squat Lifts R
06 - ISO DB Swings
07 - S2S 1-2 Squat Ab Twists
08 - STAPLE: Hi-Low Curtsy Squats
09 - ISO Glute Lift Drives L
10 - Fire Hydrant Kick-Outs L
11 - Clamshell Ab Drives L
12 - ISO Glute Lift Drives R
13 - Fire Hydrant Kick-Outs R
14 - Clamshell Ab Drives R
15 - STAPLE: Hi-Low Curtsy Squats
16 - S2S Bent Glute Drive-Offs
17 - Side Lunge Pick-Ups L
18 - Glute Ham Lifts
19 - Side Lunge Pick-Ups R
20 - Bent Sumo Pulse Squats
21 - Booty Builders
22 - STAPLE: Hi-Low Curtsy Squats
23 - Stacked DB Hip Thrusts
24 - ISO Glutes Pull-Overs L
25 - ISO Glutes Pull-Overs R
26 - Pulse-Up Crunches
27 - DB Plank Hold Walk-Ins
28 - Rev Table Drives
29 - STAPLE: Hi-Low Curtsy Squats

Cool-Down:
01 - Cat Caw
02 - Side Stretch L/R
03 - World's Best Stretch L
04 - World's Best Stretch R
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.