Equipment Needed: Dumbbells, Mat, Wall, Yoga Block, Plates or Elevation
Level: Advanced
Calories Burned: 564
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - L2R Squat Lunges
02 - Stutter Lunge Step-Backs
03 - Alt Sumo Twist Turns
04 - Sweeping Windmills
05 - Triangle Twists
06 - Walking Hams

01 - BW Elevated Heel Squat
02 - L2R RDL Crosses
03 - U-Squat Lunges
04 - Alt Rev Pulse Lunges
05 - Rev Lunge Step-Ups
06 - L2R Suitcase Lunges
07 - DB Kang Squats
08 - Heavy RDLs
09 - Plate Elevated Calves
10 - S2S Goblet Squats
11 - Staggered RDL Squats L
12 - Staggered RDL Squats R
13 - S2S Squat Cleans
14 - BW Elevated Heel Pulse Squats
15 - Half Whole RDLs
16 - Wall Balance Hams L
17 - DB Wall Clamshells L
18 - Lateral DB Lunges L
19 - Wall Balance Hams R
20 - DB Wall Clamshells R
21 - Lateral DB Lunges R
22 - Sumo RDLs
23 - Plate Elevated Calves
24 - Booty Builders
25 - Straddle Sumo Squats
26 - Side Lunge Pick-ups L
27 - Side Lunge Pick-ups R
28 - Goblet Elevated Heel Squats
29 - Dual Swing Drives
30 - Rev Stack Drives
31 - DB Glutes Push-Offs
32 - S2S Cossack Squats
33 - Rev Dead-Stop Lunges L
34 - DB Wall Clamshells L
35 - Rev Dead-Stop Lunges R
36 - DB Wall Clamshells R
37 - Dual Tap RDLs
38 - Plate Elevated Calves
39 - Goblet Elevated Heel Pulse Squats

Cool-Down
01 - Pancake Rockers
02 - Walking Hams
03 - Beast Mode Threaders
04 - Walking Malasana
05 - Walk the Dog
06 - Side Pigeons L
07 - Side Pigeons R

My HR stats: https://flow.polar.com/shared2/7e948df6f00670e268c9aa44283b6e19
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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.