Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 410
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/15 + Staple

Workout Breakdown:

Warm-up
01 - Air Squats
02 - S2S V-Lunges
03 - OH Rev Lunges
04 - Rev Sumo Squat Turns
05 - Kang Triangles
06 - Step-Up Swing Kicks

01 - Goblet Squats (10)
02 - Side Lunge Rewinds L
03 - Side Lunge Rewinds R
04 - Goblet Squats (20)
05 - DB Kang Squats
06 - Heavy DB Hip Thrusts
07 - Goblet Squats (30)
08 - Heavy RDLs
09 - RDL Crosses
10 - Goblet Squats (40)
11 - Side Lunge Pick-Ups L
12 - Side Lunge Pick-Ups R
13 - Goblet Squats (50)
14 - Staggered Clean Squats L
15 - Staggered Clean Squats R
16 - Goblet Squats (60)
17 - Rev Pulse Lunges L
18 - Rev Pulse Lunges R
19 - Goblet Squats (70)
20 - Half Whole RDLs
21 - Glutes Bridge Thrust Holds
22 - Goblet Squats (80)
23 - ISO Heavy DB Swings
24 - Side Lunge Passes
25 - Goblet Squats (90)
26 - Mechanic Squats
27 - DB Glutes Push-Offs
28 - Goblet Squats (100)

Cool-Down
01 - Modified Sun Flow
02 - Lizard Openers L
03 - Lizard Openers R
04 - Malasana
05 - Glutes Stretch L
06 - Glutes Stretch R
07 - Happy Baby

My HR stats: https://flow.polar.com/shared2/7e98c46980c35ffe136ad7b6454c1d3d
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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.