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30 Minute Standing ABAB Lower Body Upgrades - 75 HOY #26

ADVANCED WORKOUTS • 28-Apr-2025

Equipment Needed: Dumbbells + Mini Bands + Mat
Level: Advanced
Calories Burned: 394
Weights Used: 20-50lbs [9-22.6kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Air Squats
02 - Open Gate Squats
03 - Side Lunge Taps
04 - The Windmill
05 - Kang Squats
06 - Step-Up Swing Kicks

01 - Hi-Low Goblet Squats
02 - Rev Pulses Lunges L
03 - 180 Hi-Low Goblet Squats
04 - Rev Pulses Lunges R
05 - Heavy RDLs
06 - Lateral Banded Walks
07 - Sumo RDLs
08 - DB Banded Glutes Push-Offs
09 - ISO Half Kneeling Squats L
10 - ISO Balance Hams L
11 - ISO Half Kneeling Squats R
12 - ISO Balance Hams R
13 - Side Lunge Passes
14 - DB Pick-Up Squats
15 - Cossack Squat Shifts
16 - 180 Squat Pulse Turns
17 - DB Hip Thrusts
18 - Banded Clamshells L
19 - Banded DB Hip Thrusts
20 - Banded Clamshells R
21 - U-Squat Lunges
22 - Alt DB Ham Swings
23 - Squat Ham Lifts
24 - Booty Builders

Cool-Down
01 - Sunrise To Pancake
02 - L2R Ham Walks
03 - Beastmode Threaders
04 - Lizard Openers L
05 - Quads Lizards L
06 - Lizard Openers R
07 - Quads Lizards R

My HR stats: https://flow.polar.com/shared2/7e94a4361e2e9bd9f292b74844de3f47
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, Themed, No Burpees, Advanced, Lower Body, Dumbbells, Mini Bands, No Music

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