Equipment Needed: Dumbbells + Mat + Wall
Level: Advanced
Calories Burned: 752
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Hurdle Walks
02 - BW Air Squat Pulses
03 - OH Side Lunge Taps
04 - GRND Lunge Step-Backs
05 - Rev Lunge Threaders
06 - Kang Squats

01 - S2S Goblet Squats
02 - Hi-Low Carry Squats
03 - S2S Goblet Squats
04 - Hi-Low Carry Squats
05 - Deadlifts
06 - Wall Balance Hams L
07 - Deadlifts
08 - Wall Balance Hams R
09 - F2B Lunges L
10 - Side Back Goblet Lunge L
11 - F2B Lunges R
12 - Side Back Goblet Lunge R
13 - DB Hip Thrusts
14 - DB Clamshells L
15 - DB Hip Thrusts
16 - DB Clamshells R
17 - U-Squat Lunges
18 - Half-Whole Deadlifts
19 - U-Squat Lunges
20 - Half-Whole Deadlifts
21 - Rev Lunge Cross-Over Lunges L
22 - FWD Staggered Clean Lunges L
23 - Rev Lunge Cross-Over Lunges R
24 - FWD Staggered Clean Lunges R
25 - Good Mornings
26 - Side Lunge Pick-Ups L
27 - Good Mornings
28 - Side Lunge Pick-Ups R
29 - Straddle Sumo Squats
30 - Alt Rev Lunge Pulses
31 - Straddle Sumo Squats
32 - Alt Rev Lunge Pulses
33 - Hi-Hold Stack Squats
34 - ISO Half Kneeling Squats L
35 - Hi-Hold Stack Squats
36 - ISO Half Kneeling Squats R
37 - DB Hip Thrusts
38 - Rainbow Sweep Hydrants L
39 - DB Hip Thrusts
40 - Rainbow Sweep Hydrants R
41 - 180 Sumo Pulse Turns
42 - Side Lunge ADD Swings L
43 - 180 Sumo Pulse Turns
44 - Side Lunge ADD Swings R
45 - Wall Balance Hams L
46 - Alt Staggered Goblet Squats
47 - Wall Balance Hams R
48 - Alt Staggered Goblet Squats
49 - Dual Pulse Squat Curtsy
50 - RDL Crosses
51 - Dual Pulse Squat Curtsy
52 - RDL Crosses
53 - Calves Killers
54 - Hi-Low Sumo Carry Squats

Cool-Down
01 - Modified Threaders
02 - Lizard Openers L
03 - Lizard Openers R
04 - Quads Lizards L
05 - Quads Lizards R
06 - Pigeon Side Stretch L
07 - Pigeon Side Stretch R

My HR stats: https://flow.polar.com/shared2/7e9abce253e4f195993f542dda94158a
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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.