Equipment Needed: Dumbbells + Mat + Wall
Level: Intermediate
Calories Burned: 401
Weights Used: 15lbs [6.8kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Butt Kick Pull-Backs
02 - L2R BW Squats
03 - OH Side Lunge Taps
04 - S2S Hurdle Steps
05 - Good Morning Calves
06 - The Windmill
07 - Step-Up Swing Kicks

01 - S2S Goblet Pulse Squats
02 - L2R Hi-Low Curtsy Squats
03 - Rev Pulse Lunges L
04 - Rev Pulse Lunges R
05 - DB Rev Sumo Squat Turns
06 - Side Lunge Passes
07 - Half-Whole RDLs
08 - RDL Crosses
09 - GRND Squat Walk Calves
10 - Calves Killers
11 - 180 Squat Pulse Turns
12 - Straddle Sumo Squats
13 - Rev Cross-Over Lunges L
14 - Rev Cross-Over Lunges R
15 - Dual Side Drop Lunges L
16 - Dual Side Drop Lunges R
17 - Wall Balance Hams L
18 - Wall Balance Hams R
19 - Dbl Calves Raise Pop-Ups
20 - Calves Flex Side Steps
21 - Squat Wide Side Lunges L
22 - Squat Wide Side Lunges R
23 - Dead-Stop Lunges L
24 - Dead-Stop Lunges R
25 - S2S U-Squats
26 - Cossack Shift Pulses
27 - FWD Staggered Clean Lunges L
28 - FWD Staggered Clean Lunges R
29 - DB Soft Bounce Calves
30 - 180 Calves Walks
31 - Booty Builders
32 - DB Wall Sits

Cool-Down
01 - Sunrise to Pancakes
02 - Standing Triangle Twists
03 - Cat Cow Sit-Backs
04 - Lizard Openers L
05 - Lizard Openers R
06 - High Pigeons L
07 - High Pigeons R
08 - Lying Quad Pulls L
09 - Lying Quad Pulls R

My HR stats: https://flow.polar.com/shared2/7e9ce8366cef1a92cb38e60902d05ae4
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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.