Equipment Needed: Dumbbells + Mat + Wall
Level: Intermediate
Calories Burned: 331
Weights Used: 15-20lbs [6.8-9kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - High March
02 - Hurdle Steps
03 - Half Jack Squat Step-Outs
04 - S2S BW Lunges
05 - BW Split Stance Step-Backs
06 - Wall Leg Swing Knees L
07 - Wall Leg Swing Knees R

01 - DB Wall Lunges L
02 - DB Wall Lunges R
03 - DB GRND Step-Back Lunges
04 - L2R Goblet Squats
05 - ISO Staggered Squats L
06 - ISO Staggered Squats R
07 - S2S Cossack Squats
08 - Stutter Step-Back Lunges
09 - Split Stance Lunges L
10 - Split Stance Lunges R
11 - Alt Reverse Lunges
12 - ISO Low Split Squat Hold L
13 - ISO Low Split Squat Hold R
14 - DB Glutes Push-Offs
15 - ISO Cossack Lifts L
16 - Lateral Lunges L
17 - ISO Cossack Lifts R
18 - Lateral Lunges R
19 - FWD Short Step Lunges
20 - BW Long Step Lunges
21 - Light FWD Lunges
22 - Medium FWD Lunges
23 - F2B Lunges L
24 - F2B Lunges R
25 - Dual DB Squats
26 - Side Lunge ADD Swings L
27 - Side Lunge ADD Swings R
28 - Side Lunge Passes
29 - Rev Pulse Lunges L
30 - Bulgarian Lunges L
31 - Rev Pulse Lunges R
32 - Bulgarian Lunges R

Cool-Down
01 - Sunrise Squats
02 - In & Out Lizard Stretch L
03 - In & Out Lizard Stretch R
04 - Walk the Dog
05 - Lying Quads Stretch L
06 - Lying Quads Stretch R
07 - Seated Glutes Stretch L
08 - Seated Glutes Stretch R
09 - Happy Baby

My HR stats: https://flow.polar.com/shared2/7ea2335dc463dce7ddd76c1978c4b3c7
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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.