Live stream preview

Watch this video and more on Millionaire Hoy Pro

Watch this video and more on Millionaire Hoy Pro

Subscribe

Already subscribed? Sign in

30 Minute Intermediate Full Body Strength Scan - ALL LEVELS #004

30+ MINUTES (Updates Daily) • 29-Dec-2025
2 comments

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 314
Weights Used: 15-25lbs [6.8-11.34kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - 1-2 Step-Over Squats
03 - Standing Twists
04 - The Windmill
05 - Rainbow Swing Knees
06 - OH Rev Lunges

01 - S2S Barn Press Steps
02 - Shoulder Shrug Press
03 - Alt DB Curls
04 - Windshield Wiper Curls
05 - Alt DB Back Flys
06 - Kneeling Rows
07 - Half & Half Push-Ups
08 - DB Chest Press
09 - Kneeling F2B Tri-Extensions L
10 - Kneeling F2B Tri-Extensions R
11 - Pulse Crunch Sit-Ups
12 - Dead Bug Pulls
13 - DB Oblique Drives L
14 - DB Oblique Drives R
15 - Straddle Sumo Squats
16 - S2S GRND Squat Walks
17 - Alt Staggered Pulse Squats
18 - Rev Pulse Lunges
19 - Dual Side Drop Lunges L
20 - Dual Side Drop Lunges R
21 - RDL Pulse-Ups
22 - RDL Crosses
23 - Calves Killers
24 - 180 Calves Walks

Cool-Down
01 - Jefferson CARs
02 - Child to Cobra
03 - Alt Side Stretch
04 - Pin the Needle
05 - Walk the Dog
06 - Seated Glutes Stretch L
07 - Seated Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e9cad40cc15c4b539210d9ad880e232
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
2026, ALL LEVELS, 30-35 Min, Beginner, Intermediate, Low Impact, No Burpees, LITE, Strength, Total Body, Dumbbells, No Music

Up Next in 30+ MINUTES (Updates Daily)

  • 30 Minute Light Weight Tabata Fat Kil...
    31:41
    30 Minute Light Weight Tabata Fat Kil...

    30 Minute Light Weight Tabata Fat Kil...

    Equipment Needed: Light Dumbbells
    Level: Advanced
    Calories Burned: 523
    Weights Used: 10lbs [4.5kg]

    Workout Breakdown:

    Warm-up
    01 - Windmill Jacks
    02 - S2S Hero Lunge Taps
    03 - Standing Twists
    04 - Kang Squats
    05 - Step-Up Kicks

    01 - Twist Curl Jack Feet Steps
    02 - Pom-Pom Skater Press L
    03 - ...

  • #57 - 30 Minute Full Body PUSH Fat Bu...
    31:59
    #57 - 30 Minute Full Body PUSH Fat Bu...

    #57 - 30 Minute Full Body PUSH Fat Bu...

    Join our HoyPro VIP Facebook Group:
    http://bit.ly/HoyProVIPFacebook

    Estimated Calories Burned:
    177-355

    Equipment Needed:
    Dumbbells & Mat

    Level:
    Advanced

    Workout Breakdown:

    Warm-up

    01 - S2S Hurdle Burpees
    02 - Build Lunge Press Lifts
    03 - Inchworm Slams
    04 - Push-Jack Climbers
    05 - ISO...

  • 30 Minute Fat Burning Pyramid Workout...
    31:13
    30 Minute Fat Burning Pyramid Workout...

    30 Minute Fat Burning Pyramid Workout...

    Always consult with a physician before beginning this or any other workout routine.
    Join our HoyPro VIP Facebook Group:
    http://bit.ly/HoyProVIPFacebook

    Estimated Calories Burned:
    180-379

    Equipment Needed:
    None / Bodyweight

    Level:
    EXTREME

    Workout Breakdown:

    Warm-up

    01 - 15 - Hot Hands
    02 ...

2 Comments

×