Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 408
Weights Used: 20bs [9kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - High Knee Pulls
02 - L2R BW Squats
03 - BW Good Morning Side Lunges
04 - S2S Cossack Threaders
05 - Alt Rev Lunges
06 - Wall Leg Swings L
07 - Wall Leg Swings R

01 - Hi-Low Carry Squats
02 - Dual Side Drop Lunges L
03 - Hi-Low Carry Squats
04 - Dual Side Drop Lunges R

05 - L2R Pulse Squats
06 - FWD RDL Clean Lunges L
07 - L2R Pulse Squats
08 - FWD RDL Clean Lunges R

09 - DB Hip Thrusts
10 - DB Close Clamshells L
11 - DB Hip Thrusts
12 - DB Close Clamshells R

13 - Side Turn Carry Lunges L
14 - RDLs
15 - Side Turn Carry Lunges R
16 - RDLs

17 - Rev Cross-Over Lunges L
18 - Sumo Squats
19 - Rev Cross-Over Lunges R
20 - Sumo Squats

21 - S2S Squat Walk Lifts
22 - ISO Half Kneeling Drive Press L
23 - S2S Squat Walk Lifts
24 - ISO Half Kneeling Drive Press R

25 - Sweeping Hydrants L
26 - ISO DB Hip Thrusts L
27 - Sweeping Hydrants R
28 - ISO DB Hip Thrusts R

29 - ISO Carry Lunge Drives
30 - DB Elevated Heel Squats
31 - ISO Carry Lunge Drives
32 - DB Elevated Heel Squats

01 - Sunrise to Pancakes
02 - Walk the Dog
03 - Lizard Openers L
04 - Lizard Openers R
05 - Cat Cow Sit-Backs
06 - Seated Glutes Stretch L
07 - Seated Glutes Stretch R
08 - Seated Spinal Stretch L
09 - Seated Spinal Stretch R

Cool-Down

My HR stats: https://flow.polar.com/shared/7ea5aae9b84d6f6fd6b32b765bfd371a
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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.