Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 605
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Diver Squats
02 - Side Lunge U-Squats
03 - Open Gate Hips
04 - The Windmill
05 - S2S V-Lunges
06 - Cross-Tap Squat Calves

01 - Ladder-Up Goblet Squats
02 - Side Lunge Pick-ups L
03 - Ladder-Down Goblet Squats
04 - Side Lunge Pick-ups R
05 - Booty Builders
06 - Stack Squats
07 - Heavy DB Hip Thrusts
08 - DB Clamshells L
09 - DB Clamshells R
10 - Rev Pulse Lunges L
11 - Rev Pulse Lunges R
12 - U-Squat Lunges
13 - Straddle Sumo Squats
14 - Glutes Bridge Thrust Holds
15 - S2S Hi-Low Goblet Squats
16 - Light Squat Hop Lunges
17 - Detonation Squats
18 - S2S Cossack Squats
19 - Dead-Stop Lunges L
20 - Dead-Stop Lunges R
21 - Hip Thrust Openers
22 - Side Leg Glutes Sweeps L
23 - Side Leg Glutes Sweeps R
24 - DB Glutes Push-Offs
25 - Lateral DB Lunges L
26 - DB Sumo Squats
27 - Lateral DB Lunges R
28 - Kneeling Hip Thrusts
29 - Side to Front Lunges L
30 - Slow Bulgarians L
31 - Side to Front Lunges R
32 - Slow Bulgarians R
33 - 180 Squat Pulse Twists
34 - Rev Stack Drives
35 - Heavy DB Hip Thrusts
36 - Glutes Scorpion Pulses L
37 - Glutes Scorpion Pulses R
38 - F2B Half Squat Farmer Walks
39 - DB Wall Sits

Cool-Down
01 - Sunrise to Pancakes
02 - Modified Sun Flow
03 - Open Lizards L
04 - Open Lizards R
05 - Malasana Walks
06 - Side Pigeons L
07 - Side Pigeons R

My HR stats: https://flow.polar.com/shared2/7e946498715a982ebb743b150f35c52d
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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.