Equipment Needed: Dumbbells + Jump Rope + Mat
Level: Advanced
Calories Burned: 468
Weights Used: 15-50lbs [6.8-22.7kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - BW Jump Ropes
02 - Grounded Calves Squats
03 - Side Lunge Taps
04 - Windmill Sweeps
05 - F2B Ham Walks

01 - Hi-Low Calves Squats
02 - Side Lunge Drive RDLs L
03 - ISO Lift Burpees L
04 - Boxer Skips
05 - Side Lunge Drive RDLs R
06 - ISO Lift Burpees R
07 - ISO Calves Skips
08 - Side Lunge Pass
09 - Heavy DB Hip Thrusts
10 - ISO Kneeling Split Thrusts L
11 - ISO Kneeling Split Thrusts R
12 - S2S Skip Ropes
13 - Suitcase Squat Hops
14 - Squat Ham Lifts
15 - Light Calves Hops
16 - RDL Step-Backs
17 - ISO DB Hip Thrusts L
18 - ISO DB Hip Thrusts R
19 - MAX Calves Raises
20 - Calves Rope Skips
21 - In & Out Switch Drop Squats L
22 - ISO Staggered RDLs L
23 - Reverse Ropes
24 - In & Out Switch Drop Squats R
25 - ISO Staggered RDLs R
26 - Hi-Low Swing Squats
27 - F2B Calves Raise Walks
28 - L2R Cossack Squats
29 - Hip Thrust Ladders
30 - Speed Ropes
31 - F2B Heavy Swing Walks
32 - Squat Clean Calves

Cool-Down
01 - Forward Rocks
02 - Walking Hams
03 - Cat Cow
04 - Side Stretch L
05 - Side Stretch R
06 - World's Best Stretch L
07 - World's Best Stretch R
08 - Malasana
09 - Glutes Stretch L
10 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared/7ea2ad93282d94fdea102c9041a181aa
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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.