ADVANCED WORKOUTS (Updates Daily)

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  • 45 Minute Heavy Lower Body Strength Workout - 75 HOY #62
    46:06
    45 Minute Heavy Lower Body Strength Workout - 75 HOY #62

    45 Minute Heavy Lower Body Strength Workout - 75 HOY #62

    Equipment Needed: Dumbbells + Mat + Wall + Mini Bands + Elevation
    Level: Advanced
    Calories Burned: 620
    Weights Used: 20-50lbs [9-22.7kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - S2S Squats
    02 - OH Side Lunge Taps
    03 - Rev Leaning Lunges
    04 - Kang Squats
    05 - The Windmill
    06 - L2R Cossa...

  • 60 Minute Complete Lower Body Strength Workout - Best Body 4 #27
    1:01:58
    60 Minute Complete Lower Body Strength Workout - Best Body 4 #27

    60 Minute Complete Lower Body Strength Workout - Best Body 4 #27

    Equipment Needed: Dumbbells + Mat + Yoga Block
    Level: Advanced-EXTREME
    Calories Burned: 788

    Workout Breakdown:

    Warm-up

    01 - ISO Lift Burpees L
    02 - Ladder Lunges L
    03 - Lunge Holds L
    04 - Half-Whole Deadlifts
    05 - ISO Lift Burpees R
    06 - Ladder Lunges R
    07 - Lunge Holds R
    08 - Ninja Hop Squ...

  • 60 Minute One Dumbbell Standing Low Impact HIIT Workout (1000 Calories) (Music)
    1:01:34
    60 Minute One Dumbbell Standing Low Impact HIIT Workout (1000 Calories) (Music)

    60 Minute One Dumbbell Standing Low Impact HIIT Workout (1000 Calories) (Music)

    Equipment Needed: One Dumbbell
    Level: Advanced-Extreme
    Calories Burned: 1015
    Steps: 3249
    Weights Used: 15lbs [7kg]

    Workout Breakdown:

    Warm-up

    01 - Clap Pull Step-Backs
    02 - Standing Twists
    03 - Sunrise Squats
    04 - S2S Hero Lunge Taps
    05 - Kang Squats
    06 - Ham Scoop Swings

    01 - ISO DB Swing...

  • 30 Minute LIVE Uno Reverse Card Workout - Sweat Party #06
    32:56
    30 Minute LIVE Uno Reverse Card Workout - Sweat Party #06

    30 Minute LIVE Uno Reverse Card Workout - Sweat Party #06

    This workout was recorded LIVE on 09/12/2022, to participate in live chats during our live workouts, join our HoyPRO Party Chat discord @ https://discord.gg/hoypro

    Estimated Calories Burned:
    184-362

    Equipment Needed:
    Dumbbells + Mat + Jump Rope

    Level:
    Advanced

    Workout Breakdown:

    How to Pla...

  • 30 Minute Glutes & Abs Lower Body Workout - BUSY BODY #02 (Music)
    31:18
    30 Minute Glutes & Abs Lower Body Workout - BUSY BODY #02 (Music)

    30 Minute Glutes & Abs Lower Body Workout - BUSY BODY #02 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 415
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - S2S Hurdle Steps
    02 - L2R Pulse Squats
    03 - Rev Sumo Squat Turns
    04 - Kang Squats
    05 - Windmill Sweeps
    06 - Beast Mode Threaders

    01 - Ladder-Up Dua...

  • 35 Minute Complete Upper Body Strength Pump - Champion REMIX #03 (Music)
    36:23
    35 Minute Complete Upper Body Strength Pump - Champion REMIX #03 (Music)

    35 Minute Complete Upper Body Strength Pump - Champion REMIX #03 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 406
    Weights Used: 10-30lbs [4.5-13.6kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Back Pull Steps
    02 - Windmill Sweeps
    03 - Inchworms
    05 - Hot Hand Threaders
    04 - Standing Swimmers

    01 - Back Fly Curl Pres...

  • 60 Minute Functional Core Pyramid (Low Impact) - BB5 W3: Day 3 (Music)
    1:01:42
    60 Minute Functional Core Pyramid (Low Impact) - BB5 W3: Day 3 (Music)

    60 Minute Functional Core Pyramid (Low Impact) - BB5 W3: Day 3 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 881
    Weights Used: 20 lbs [9 kg]
    Intervals: Pyramid + 45/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - OH-Twist Good Mornings
    03 - Side Lunge Add Swings L
    04 - BW Infinity March
    05 - Side Lunge Add Swings R
    06 - Beas...

  • 10 Minute Crunch & Roll Abs Workout - Abs Fix #012
    10:48
    10 Minute Crunch & Roll Abs Workout - Abs Fix #012

    10 Minute Crunch & Roll Abs Workout - Abs Fix #012

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

    Estimated Calories Burned:
    44-74

    Equipment Needed:
    Dumbbells, Ab Roller & Mat

    Level:
    Advanced

    Workout Breakdown:

    01 - Bicycles
    02 - Xs & Os
    03 - Ab Wheels
    04 - Sprinter Abs
    05 - Full Crunch
    06 - Side Hip Dips L
    07 - Bridge...

  • #150 - 60 Minute Favorite Moves Mash-up - Breakthrough200
    1:01:28
    #150 - 60 Minute Favorite Moves Mash-up - Breakthrough200

    #150 - 60 Minute Favorite Moves Mash-up - Breakthrough200

    Estimated Calories Burned:
    334-682

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - V-Worms
    02 - Dbl Hi-Low DB Swings
    03 - S2S Sky Switch Hurdles
    04 - Push Knee Thrusts
    05 - Tri-Climb Lunges
    06 - In & Out Curl Pours
    07 - 180 Hop-Over Burpees
    08 - Sw...

  • 15 Minute Light Weight Tabata Legs Workout - STRONGAF #23
    16:10
    15 Minute Light Weight Tabata Legs Workout - STRONGAF #23

    15 Minute Light Weight Tabata Legs Workout - STRONGAF #23

    Estimated Calories Burned:
    105-184

    Equipment Needed:
    Dumbbells

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    01 - Tri-Switch Lunges
    02 - Side Drop Hops L
    03 - S2S Low Squat Walks
    04 - Side Drop Hops R
    05 - Pick-up Squats
    06 - Gravity Squats
    07 - F2S Power Lunges L
    08 - ISO Leg Pike-ups L
    09 - ...

  • #180 - 30 Minute Killer Kickboxing Circuits - Breakthrough200
    31:26
    #180 - 30 Minute Killer Kickboxing Circuits - Breakthrough200

    #180 - 30 Minute Killer Kickboxing Circuits - Breakthrough200

    Estimated Calories Burned:
    183-369

    Equipment Needed:
    No Equipment + Mat

    Level:
    EXTREME

    Workout Breakdown:

    Warm-up

    Circuit 01
    01 - Hook Knee Shuffle
    02 - 180 Power Push-ups
    03 - Switch Kick Tap-Unders
    04 - Side Lunge Switch
    05 - Push-up Punches
    06 - Mt Climbers

    Circuit 02
    07 - Stork Tap Co...

  • 35 Minute HYPER Kickboxing HIIT & Sculpt Workout - PRO 500 ULTRA #03
    36:17
    35 Minute HYPER Kickboxing HIIT & Sculpt Workout - PRO 500 ULTRA #03

    35 Minute HYPER Kickboxing HIIT & Sculpt Workout - PRO 500 ULTRA #03

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 605

    Workout Breakdown:

    Warm-up:
    01 - Side V-Jab Sprints
    02 - Alt Step Jacks
    03 - S2S Hook Shuffle
    04 - Circle Knee Squats
    05 - Ham Scoop Hops
    06 - L2R Rainbow Shoulder Taps

    Circuit 01:
    01 - Murder Burpees
    02 - Squat C...

  • 30 Min Full Body Freestyle HIIT (Kettlebell, Dumbbell, Jump Rope & Pull-Ups)
    31:27
    30 Min Full Body Freestyle HIIT (Kettlebell, Dumbbell, Jump Rope & Pull-Ups)

    30 Min Full Body Freestyle HIIT (Kettlebell, Dumbbell, Jump Rope & Pull-Ups)

    Estimated Calories Burned:
    185-376

    Equipment Needed:
    Kettlebell, Dumbbells, Jump Rope, Pull-Ups & Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - Alt Snatch Burpees L
    02 - Freestyle Ropes
    03 - Alt Snatch Burpees R
    04 - Pull-Ups
    05 - 180 Jump Ropes
    06 - Sprinter Abs
    07 - Hi-Low ...

  • 60 Minute Full Body Dumbbell MetCon Workout - HERO #001 (Music)
    1:01:37
    60 Minute Full Body Dumbbell MetCon Workout - HERO #001 (Music)

    60 Minute Full Body Dumbbell MetCon Workout - HERO #001 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 974
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - L2R Diagonal Jacks
    03 - OH Side Lunge Taps
    04 - Windmill Sweeps
    05 - Walkouts
    06 - Kick-Through Threaders

    01 - Dual Hi-Low ...

  • 45 Minute Full Body Calisthenics HIIT Workout - 75 HOY #11
    46:27
    45 Minute Full Body Calisthenics HIIT Workout - 75 HOY #11

    45 Minute Full Body Calisthenics HIIT Workout - 75 HOY #11

    Equipment Needed: No Equipment + Mat
    Level: Advanced
    Calories Burned: 678
    Weights Used: None
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Butt Kick Pull Backs
    02 - Pause Jacks
    03 - OH Side Lunge Taps
    04 - Windmill Sweeps
    05 - Wall Dancers L
    06 - Wall Dancers R

    01 - Inchworm Hops
    02 - Side...

  • 35 Minute LIVE Hi-Low Crazy + Cardio Workout - CHAMPION S2 #06
    36:34
    35 Minute LIVE Hi-Low Crazy + Cardio Workout - CHAMPION S2 #06

    35 Minute LIVE Hi-Low Crazy + Cardio Workout - CHAMPION S2 #06

    Equipment Needed: Dumbbells
    Level: Advanced
    Calories Burned:

    Workout Breakdown:

    Warm-up

    01 - Dbl Curl Press
    02 - 180 Hi-Low Goblet Squats
    03 - Hi-Low Burpee Jacks
    04 - S2S Sprinter Drills
    05 - Broken Clock Push-ups
    06 - DB Ham Swings
    07 - DB Slam Squat Jacks
    08 - F2B Tap Squat Sprint-Backs...

  • 35 Minute LIVE Wheel of Function Full Body Workout - Champion REMIX #20
    36:34
    35 Minute LIVE Wheel of Function Full Body Workout - Champion REMIX #20

    35 Minute LIVE Wheel of Function Full Body Workout - Champion REMIX #20

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 459
    Weights Used: 10-50lbs [4.5-22.7kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Alt Step Jacks
    03 - Side Lunge Taps
    04 - Sweeping Windmills
    05 - Walk-Outs

    01 - S2S Step Curls
    02 - DB Halo...

  • 30 Minute Winter Wonderland Workout - 12 Days of Christmas #09
    31:31
    30 Minute Winter Wonderland Workout - 12 Days of Christmas #09

    30 Minute Winter Wonderland Workout - 12 Days of Christmas #09

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

    Estimated Calories Burned:
    175-372

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Intermediate-Advanced

    Workout Breakdown:

    Warm-up

    01 - Break the Ice
    02 - S2S Snow Fall Jacks
    03 - Snow Pants Press
    04 - Avalanche Sprints
    05 - Fr...

  • #62 - 60 Minute Lower Body PUSH Workout - Breakthrough100
    1:01:13
    #62 - 60 Minute Lower Body PUSH Workout - Breakthrough100

    #62 - 60 Minute Lower Body PUSH Workout - Breakthrough100

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

    Estimated Calories Burned:
    307-604

    Equipment Needed:
    Dumbbells, Wall + Mat

    Level:
    Intermediate-Advanced

    Workout Breakdown:

    Warm-up

    01 - S2S Duck Lunge Sprints
    02 - S2S Builder Squat Lunges
    03 - Heavy DB Swings
    04 - Gravit...

  • 60 Minute Bodyweight Tabata HIIT Circuits + Abs - Advanced 60 #24
    1:01:08
    60 Minute Bodyweight Tabata HIIT Circuits + Abs - Advanced 60 #24

    60 Minute Bodyweight Tabata HIIT Circuits + Abs - Advanced 60 #24

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

    Estimated Calories Burned:
    314-657

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Intermediate

    Workout Breakdown:

    Warm-up

    Circuit 01 (2x):
    01 - Hi-Low Burpee Jacks
    02 - Side Fly Sprints
    03 - Hurdle Tucks
    04 - Mountain Climbers
    ...

  • 30 Minute Hi-Low Six-Pack Abs Toning Workout
    30:59
    30 Minute Hi-Low Six-Pack Abs Toning Workout

    30 Minute Hi-Low Six-Pack Abs Toning Workout

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

    Estimated Calories Burned:
    162-359

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced

    Workout Breakdown:

    Warm-up

    01 - Stork Sprints
    02 - Bicycle Passes
    03 - Quick Knee Climbers
    04 - Xs & Os
    05 - Halo Bu...

  • 60 Minute Full Body HEAVY Strength Workout (No Jumping)
    1:02:03
    60 Minute Full Body HEAVY Strength Workout (No Jumping)

    60 Minute Full Body HEAVY Strength Workout (No Jumping)

    Equipment Needed: Dumbbells + Mat + Elevation/Yoga Block
    Level: Advanced-Extreme
    Calories Burned:

    Workout Breakdown:

    Warm-up

    01 - Mechanic Squats
    02 - Devil Press Step-Ups
    03 - Side Lunge Pick-ups L
    04 - DB Assisted Rows L
    05 - Side Lunge Pick-ups R
    06 - DB Assisted Rows R
    07 - DB Pike-Bac...

  • 30 Minute Light Dumbbell Speed Machine - Viewers Choice #04
    31:20
    30 Minute Light Dumbbell Speed Machine - Viewers Choice #04

    30 Minute Light Dumbbell Speed Machine - Viewers Choice #04

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

    Estimated Calories Burned:
    201-432

    Equipment Needed:
    Light Dumbbells

    Level:
    Advanced

    Workout Breakdown:

    Warm-up

    01 - Hop-Over Burpees
    02 - 180 Pick-up Hops
    03 - Side Lunge Switch Kicks
    04 - Elevated Push Jacks
    05 - Curl P...

  • 60 Minute Sticky Sets Compound Dumbbells KILLER Workout
    1:01:27
    60 Minute Sticky Sets Compound Dumbbells KILLER Workout

    60 Minute Sticky Sets Compound Dumbbells KILLER Workout

    Estimated Calories Burned:
    320-646

    Equipment Needed:
    Dumbbells

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    Circuit 01
    01 - Mechanic Squats
    02 - Switch Lunge Curls
    03 - Donkey Hops
    04 - Close Squeeze Push-ups
    05 - Negative Squat Hops

    Circuit 02
    01 - Back Fly Curls
    02 - Frogger Push
    ...

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