30 Minute Full Body Standing METCON Workout (No Jumping) - 75 HOY #02 (Music)
30+ MINUTES
•
07-Apr-2025
Equipment Needed: Dumbbells
Level: Advanced
Calories Burned: 452
Weights Used: 20lbs [9kg]
Intervals: 40/20
Workout Breakdown:
Warm-up
01 - Hug & Love Drives
02 - Sunrise Squats
03 - OH Side Lunge Taps
04 - Standing Twists
05 - Windmill Taps
06 - Ham Scoop Swings
01 - Squat Thrust Tris
02 - Alt Step-Back Curls
03 - Side Lunge Pick-ups L
04 - S2S Arnold Press Steps
05 - Side Lunge Pick-ups R
06 - Pull-Down Crunch Drives
07 - Dbl Mower Step-Ups L
08 - Wall Balance Hams L
09 - Dbl Mower Step-Ups R
10 - Wall Balance Hams R
11 - S2S Hang Squat Press
12 - L2R Pot-Stir Passes
13 - RDL Crosses
14 - Lawn MORES L
15 - Lawn MORES R
16 - Cross-Clean Step-Backs
17 - S2S Hi-Low Goblet Squats
18 - DB Trunk Twist Drives
19 - Alt Front V-Lunges
20 - ISO Balance Curl Press L
21 - ISO Balance Curl Press R
22 - Low Halo Squats
23 - Dual Cleans
24 - Alt DB Floor Snatch
Cool-Down
01 - OH Tri-Side Stretch
02 - Jefferson CARs
03 - Pot Stirs L/R
04 - Triangle Twists
05 - Walking Cossack
06 - Wall Flamingos L
07 - Wall Flamingos R
My HR stats: https://flow.polar.com/shared2/7e93c44b5e735c1c8057915baf09b4dd
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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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