30 Minute Complete Upper Body Strength Workout - STRONG #008
2025
•
20-Oct-2025
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 388
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20
Workout Breakdown:
Warm-up
01 - Jumping Jacks
02 - Hug & Love Drives
03 - Walkouts
04 - Half & Half Push-Ups
05 - Best Stretch
06 - Alt Side Stretch
01 - Dbl High Pull Curls
02 - Bent Dead-Threaders L
03 - Bent Dead-Threaders R
04 - Standard Push-Ups
05 - DB Chest Press
06 - DB Floor Dips
07 - Kneeling Shoulder Press
08 - Kneeling Piston Press
09 - 12 to 3 Lat Raises
10 - Cross-Grab Gorilla Row
11 - HEAVY Kneeling Rows
12 - DB Pull-Overs
13 - Dbl Rev Lunge Curls
14 - Bent Row Flys
15 - Renegade Rows
16 - Wide Push-Ups
17 - DB Chest Press
18 - DB Chest Flys
19 - Shoulder Shrug Press
20 - Hi-Low High Pulls
21 - Supinated Worlds
22 - Chainsaw Rows L
23 - Chainsaw Rows R
24 - Dive-Bomber Push-Ups
Cool-Down
01 - Shoulder Tri-Stretch L
02 - Shoulder Tri-Stretch R
03 - Modified Sun Flow
04 - Child's Pose Twists
05 - Alt Side Stretch
06 - Alt Scorpions
07 - Walk the Dogs
My HR stats: https://flow.polar.com/shared2/7e9a7cc0200cf32eadcaf604cc6f6e98
Tip Us: https://buymeacoffee.com/millionairehoy
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.
Up Next in 2025
-
30 Minute Full Body Sticky Sets Stren...
Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 539
Weights Used: 20lbs [9kg]
Intervals: 30/30 A+B+CWorkout Breakdown:
Warm-up
01 - Hug & Love Drives
02 - S2S Diver Press Squats
03 - Standing Twists
04 - Cossack Threaders
05 - Walkouts
06 - Plank Threader Step-Outs
... -
30 Minute Lower Body Quads, Glutes, H...
Equipment Needed: Dumbbells + Mat + Wall + Elevation
Level: Advanced-Extreme
Calories Burned: 448
Weights Used: 25-50lbs [11.3-22.7kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - BW Squats
02 - S2S Hurdle Walks
03 - Side Lunge ADD Swings L
04 - Side Lunge ADD Swings R
05 - OH Rev Lunges
0... -
30 Minute Upper Body Back & Biceps wi...
Equipment Needed: Dumbbells + Mat + Pull-Up Bar
Level: Advanced-Extreme
Calories Burned: 377
Weights Used: 15-50lbs [7-22.7kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Hug & Love Raises
02 - BW TYAs
03 - Lat Jacks
04 - Double Dutch Ropes
05 - Pot Stirs L/R
06 - Jump Pulls01 - High Pu...
