30 Minute Full Body Compound Dumbbell Workout - BUSY BODY #21
ADVANCED WORKOUTS
•
15-Sep-2025
Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 497
Weights Used: 20lbs [9kg]
Intervals: 40/20
Workout Breakdown:
Warm-up
01 - A-Jacks
02 - 1-2 Butt Kicks
03 - OH Side Lunge Taps
04 - Hug & Love Drives
05 - The Windmill
06 - Inchworms
01 - RDL Clean Squat Press
02 - Side Drop Burpees L
03 - Rev Cross-Over Lunges L
04 - Side Drop Burpees R
05 - Rev Cross-Over Lunges R
06 - Swing Clean Press
07 - F2B Weed Puller Crawls
08 - S2S Slam Squats
09 - Dbl Pike-Back Push-Ups
10 - Alt Plank Threaders
11 - Power Press Core Drives
12 - Alt Bent Back Flys
13 - Salute Core Drives L
14 - ISO Narrow Wood Chops L
15 - Salute Core Drives R
16 - ISO Narrow Wood Chops R
17 - RDL Crosses
18 - ISO Snatch Rev Lunges L
19 - ISO Snatch Rev Lunges R
20 - GRND Pick-Up Squats
21 - Renegade Drag Crawls
22 - Pike-Drag Push-Ups
23 - RDL Press Step-Overs
24 - Swing Switch Burpees
Cool-Down
01 - Jefferson CARs
02 - Modified Beast Threaders
03 - Walk the Dog
04 - Up-Down Dogs
05 - Alt Scorpions
06 - Glutes Stretch L
07 - Glutes Stretch R
My HR stats: https://flow.polar.com/shared2/7e9965a59c73bfdfc10bf50a493076ae
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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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