Equipment Needed: Dumbbells + Mini Bands + Mat
Level: Advanced-Extreme
Calories Burned: 578
Weights Used: 20-50lbs [9-26kg]
Intervals: EMOM

Workout Breakdown:

Warm-up
01 - Jumping Jacks
02 - Open Gate Squats
03 - Side Lunge Taps
04 - The Windmill
05 - Kang Squats
06 - Step-Up Swing Kicks

01 - Hi-Low Goblet Squats - 12 / 8 / 6
02 - MAX Rev Lunge Pulse-Ups - 6 / 5 / 4
03 - Hi-Low Goblet Squats - 12 / 8 / 6
04 - MAX Rev Lunge Pulse-Ups - 6 / 5 / 4
05 - Side Drop Burpees L - 7 / 6 / 4
06 - DB Glutes Push-Offs - 24 / 20 / 14
07 - Side Drop Burpees R - 7 / 6 / 4
08 - DB Glutes Push-Offs - 24 / 20 / 14
09 - RDL Pulse-Ups - 7 / 6 / 5
10 - RDL Mud Walks L - 8 / 6 / 4
11 - RDL Pulse-Ups - 7 / 6 / 5
12 - RDL Mud Walks R - 8 / 6 / 4
13 - Banded DB Hip Thrusts - 10 / 8 / 6
14 - Banded Clamshells - 10 / 8 / 6
15 - Banded DB Hip Thrusts - 10 / 8 / 6
16 - Banded Clamshells - 10 / 8 / 6
17 - DB Pick-up Squats - 24 / 18 / 12
18 - ISO Lift Burpees L - 12 / 8 / 6
19 - DB Pick-up Squats - 24 / 18 / 12
20 - ISO Lift Burpees R - 12 / 8 / 6
21 - Wall Balance Hams L - 8 / 6 / 4
22 - Lateral Banded Walks - 18 / 13 / 9
23 - Wall Balance Hams R - 8 / 6 / 4
24 - Lateral Banded Walks - 18 / 13 / 9
25 - Low Halo Squats - 10 / 8 / 6
26 - HEAVY Curtsies - 12 / 8 / 6
27 - Low Halo Squats - 10 / 8 / 6
28 - HEAVY Curtsies - 12 / 8 / 6

BO - L2R Suitcase Side Lunges

Cool-Down
01 - Sunrise To Pancake
02 - L2R Ham Walks
03 - Beastmode Threaders
04 - Lizard Openers L
05 - Quads Lizards L
06 - Lizard Openers R
07 - Quads Lizards R
08 - Glutes Stretch L
09 - 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.