Day 18 - July 2026
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 414
Weights Used: 20lbs [9kg]
Intervals: 40/20
Workout Breakdown:
Warm-up
01 - Butt Kick Pull-Backs
02 - Standing Twists
03 - Good Morning Squats
04 - S2S Cossack Threaders
05 - OH Rev Lunges
06 - Step-Up Swing Kicks
01 - In & Out RDL Clean Squats L
02 - In & Out RDL Clean Squats R
03 - Twist Clean Press Drives L
04 - Twist Clean Press Drives R
05 - Offset Curtsy-Squat-Side Lunge L
06 - Offset Curtsy-Squat-Side Lunge R
07 - Dual Drop FWD Lunges L
08 - Dual Drop FWD Lunges R
09 - Table Twist Press Step-Outs L
10 - Table Twist Press Step-Outs R
11 - ISO Elevated Push-Ups L
12 - ISO Elevated Push-Ups R
13 - Power Arnold Press Squats L
14 - Power Arnold Press Squats R
15 - Diagonal Dash Lunges L
16 - Diagonal Dash Lunges R
17 - Lying Turkish Sit-Ups L
18 - Dbl Scissor Switch Crunch L
19 - Lying Turkish Sit-Ups R
20 - Dbl Scissor Switch Crunch R
21 - RDL Mud Walks L
22 - RDL Mud Walks R
23 - Turkish Get-Ups L
24 - Turkish Get-Ups R
Cool-Down
01 - Sunrise Squats
02 - Triangle Twists
03 - Cat Cow Circles
04 - Pin the Needle
05 - Alt Scorpions
06 - Half Kneeling ADD Stretch L
07 - Half Kneeling ADD Stretch R
My HR stats: https://flow.polar.com/shared2/7ea11596316ecb83d2dc96c6578c5a4b
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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.
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30 Minute Full Body Unilateral Metcon Workout - HERO #021 (Music)
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 414
Weights Used: 20lbs [9kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Butt Kick Pull-Backs
02 - Standing Twists
03 - Good Morning Squats
04 - S2S Cossack Threaders
05 - OH Rev Lunges
06 - Step-Up Swing Kicks01 - In &...
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30 Minute Full Body Unilateral Metcon Workout - HERO #021
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 414
Weights Used: 20lbs [9kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Butt Kick Pull-Backs
02 - Standing Twists
03 - Good Morning Squats
04 - S2S Cossack Threaders
05 - OH Rev Lunges
06 - Step-Up Swing Kicks01 - In &...
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60 Minute Full Body Unilateral Metcon Workout - HERO #021 (Music)
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 828
Weights Used: 20lbs [9kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Butt Kick Pull-Backs
02 - Standing Twists
03 - Good Morning Squats
04 - S2S Cossack Threaders
05 - OH Rev Lunges
06 - Step-Up Swing Kicks01 - In &...
-
60 Minute Full Body Unilateral Metcon Workout - HERO #021
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 828
Weights Used: 20lbs [9kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Butt Kick Pull-Backs
02 - Standing Twists
03 - Good Morning Squats
04 - S2S Cossack Threaders
05 - OH Rev Lunges
06 - Step-Up Swing Kicks01 - In &...
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30 Minute Standing Full Body Unilateral Metcon Strength - ALL LEVELS #019(Music)
Equipment Needed: Light Dumbbells
Level: Intermediate
Calories Burned: 397
Weights Used: 15lbs [6.8kg]
Intervals: 30/15Workout Breakdown:
Warm-up
01 - Hug & Love Drives
02 - OH Hinge Twist Reach
03 - S2S 1-2 Step-Over Squats
04 - OH Rev Lunges
05 - Pot Stirs L
06 - Pot Stirs R
07 - Ham Scoop ... -
30 Minute Standing Full Body Unilateral Metcon Strength - ALL LEVELS #019
Equipment Needed: Light Dumbbells
Level: Intermediate
Calories Burned: 397
Weights Used: 15lbs [6.8kg]
Intervals: 30/15Workout Breakdown:
Warm-up
01 - Hug & Love Drives
02 - OH Hinge Twist Reach
03 - S2S 1-2 Step-Over Squats
04 - OH Rev Lunges
05 - Pot Stirs L
06 - Pot Stirs R
07 - Ham Scoop ...
