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30 Minute Standing Upper Body Strength Scan - ALL LEVELS #32 (Music)

30+ MINUTE ESSENTIALS • 05-Aug-2026
4K badge

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 324
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - In & Out Spinal Flex
03 - In & Out Cactus Raises
04 - Bent TYAs
05 - Pot Stirs
06 - Triangle Twists

01 - Shoulder Shrug Press
02 - Alt Dual Piston Press
03 - Wide Row Back Flys L
04 - Wide Row Back Flys R
05 - Standing Chest Fly Holds
06 - Dbl Pour Curls
07 - Standing Tris Extensions
08 - Flip Grip Bent Rows L
09 - Flip Grip Bent Rows R
10 - Pull Down Crunch Drives
11 - ISO Oblique Drives L
12 - ISO Oblique Drives R
13 - Top Loaded Good Mornings
14 - Alt High Pull Holds
15 - Around the Worlds
16 - Cross-Grab Gorilla Rows
17 - Landmine Chest Press
18 - ISO Hold Curls
19 - ISO Tri-Snatch Extensions L
20 - ISO Tri-Snatch Extensions R
21 - Standing W-Raises
22 - U-Swing Ab Drives
23 - L2R Pot Stir Passes
24 - Landmine Row Twists

Cool-Down
01 - Cat Cow
02 - Alt Pin the Needle
03 - Child's Pose Twists
04 - Alt Side Stretch
05 - Seated Rev Shoulder Twists
06 - Alt Scorpions
07 - Walk the Dogs

My HR stats: https://flow.polar.com/shared/7ea79d0e7b7eae01f53cb2c7f19df398
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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.

Tags
2026, ALL LEVELS, 30-35 Min, Intermediate, Low Impact, No Burpees, LITE, 4K, Strength, Abs Included, Standing, Light Dumbbells, Upper Body, Dumbbells, Music

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