Live stream preview

Watch this video and more on Millionaire Hoy Pro

Watch this video and more on Millionaire Hoy Pro

Start your free trial

Already subscribed? Sign in

30 Minute Chest, Shoulders & Back Upper Body Workout - 75 HOY #09

30+ MINUTE ESSENTIALS • 14-Apr-2025

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 323
Weights Used: 10-35lbs [4.5-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - F2B Shoulder Swings
03 - Standing Trunk Twists
04 - Bent Fly Twist Reach
05 - Walkouts
06 - F2B Plank Rockers

01 - Half & Half Push-ups
02 - DB Chest Press
03 - DB Pull-Overs
04 - Dual Hang Press
05 - W-Raise
06 - 12 to 3 Lat Raises
07 - In & Out Mowers L
08 - In & Out Mowers R
09 - Kneeling Rows
10 - LRB Chest Press
11 - DB Chest Flys
12 - DB Floor Dips
13 - Kneeling Arnold Press
14 - Kneeling Switch Press
15 - Kneeling Goblet OH Tri Press
16 - RDL High Pulls
17 - Alt Bent Back Flys
18 - Criss-Cross Bent Back Rows
19 - Close Grip Chest Press
20 - Power Chest Press Thrust
21 - Bridge Hold Chest Flys
22 - Around the Worlds
23 - Alt High Pull Holds
24 - Standard Push-ups

Cool-Down
01 - In & Out T-Spine Flex
02 - Shoulder Stretch L/R
03 - Pot Stirs L
04 - Pot Stirs R
05 - Cat Cow
06 - Side Stretch L/R
07 - Alt Scorpions

My HR stats: https://flow.polar.com/shared2/7e940d0062c89570352f99a4b3929b01
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.

Tags
2025, 75HOY, 30-35 Min, Strength, Low Impact, No Burpees, LITE, Intermediate, Advanced, Upper Body, Dumbbells, No Music

Up Next in 30+ MINUTE ESSENTIALS

  • 30 Minute Standing Arms Upper Body Wo...
    31:40
    30 Minute Standing Arms Upper Body Wo...

    30 Minute Standing Arms Upper Body Wo...

    Equipment Needed: Dumbbells
    Level: Advanced
    Calories Burned: 391
    Weights Used: 10-30lbs [4.5-13.6kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Boxer Shakes
    02 - S2S Cactus Press Steps
    03 - Hi-Low Standing Twists
    04 - Bent TYAs
    05 - Pot Stirs L
    06 - Pot Stirs R

    01 - Dbl Curl Step-Backs
    ...

  • 30 Minute Standing Arms Upper Body Wo...
    31:40
    30 Minute Standing Arms Upper Body Wo...

    30 Minute Standing Arms Upper Body Wo...

    Equipment Needed: Dumbbells, Mat, Wall, Yoga Block, Plates or Elevation
    Level: Advanced
    Calories Burned: 376
    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 - Tr...

  • 30 Minute Chest, Shoulders & Back Upp...
    31:32
    30 Minute Chest, Shoulders & Back Upp...

    30 Minute Chest, Shoulders & Back Upp...

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 323
    Weights Used: 10-35lbs [4.5-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - F2B Shoulder Swings
    03 - Standing Trunk Twists
    04 - Bent Fly Twist Reach
    05 - Walkouts
    06 - F2B Plank Ro...

×