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 Complete Upper Body Strength Workout (No Jumping) - HERO #012

30+ MINUTES (Updates Daily) • 03-Nov-2025
3 comments

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 330
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Huge Arm Swings
02 - Inchworms
03 - Walk the Dog
04 - World's Best Stretch
05 - F2B Wrist Stretch
06 - Alt Side Stretch

01 - S2S Arnold Press Steps
02 - DB Con Snatch L
03 - DB Con Snatch R
04 - Dbl Back Fly Curls
05 - BW Dbl Pike-Back Push-Ups
06 - DB Chest Press
07 - Kneeling Piston Press
08 - Concentration Curls L
09 - Concentration Curls R
10 - Kneeling OH Tri-Extensions
11 - DB Pull-Overs
12 - Kneeling Rows
13 - Hammer Curl Press
14 - 12 to 3 Lat Raises
15 - Dead-Drop Rows L
16 - Dead-Drop Rows R
17 - Detonation Push-Ups
18 - DB Chest Press
19 - DB Floor Dips
20 - Front Shoulder Shrugs
21 - Cross-Grab Gorilla Rows
22 - Lawn MORES L
23 - Lawn MORES R
24 - Non-Stop Push-Ups

Cool-Down
01 - Hug & Love Raises
02 - Shoulder/Tri Stretch L
03 - Shoulder/Tri Stretch R
04 - Alt Pin the Needles
05 - Walk the Dog
06 - Alt Scorpions
07 - Alt Side Stretch

My HR stats: https://flow.polar.com/shared2/7e9ac51aecacbab9264a6ccd238c523c
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, HERO, 30-35 Min, Strength, Low Impact, No Burpees, Advanced, Upper Body, Dumbbells, No Music

Up Next in 30+ MINUTES (Updates Daily)

  • 35 Minute Hybrid One Dumbbell Core Dr...
    35:53
    35 Minute Hybrid One Dumbbell Core Dr...

    35 Minute Hybrid One Dumbbell Core Dr...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 576
    Weights Used: 20lbs [9kg]
    Intervals: 40/12

    Workout Breakdown:

    Warm-up

    01 - A-Jacks
    02 - Side Push Twist Drives
    03 - Hero Tap Lunges
    04 - Side Knee Butt Kicks
    05 - Windmill Sweeps
    06 - Step-Up swing Kicks

    01 - Hi-...

  • 30 Minute Standing Shoulders, Arms & ...
    31:26
    30 Minute Standing Shoulders, Arms & ...

    30 Minute Standing Shoulders, Arms & ...

    Equipment Needed: Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 316
    Weights Used: 15-20 lbs [7-9 kg]

    Workout Breakdown:

    Warm-up:
    01 - Clap Pull Step-Backs
    02 - F2B Shoulder Swings
    03 - Alt Shoulder Stretch
    04 - Hinge Fly Trunk Twists
    05 - Windmill Sweeps

    Workout:
    01 - STAPLE: Lat R...

  • 30 Minute Hams, Calves & Glutes Lower...
    31:05
    30 Minute Hams, Calves & Glutes Lower...

    30 Minute Hams, Calves & Glutes Lower...

    Estimated Calories Burned:
    199-397

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - Dbl DB Ham Swings
    02 - Grounded Deadlifts
    03 - Side Lunge Deadlifts L
    04 - HEAVY Calves Raises
    05 - Dbl DB Ham Swings
    06 - Grounded Deadlifts
    07 - Side Lunge Deadlif...

3 Comments

×