Live stream preview

Watch this video and more on Millionaire Hoy Pro

Watch this video and more on Millionaire Hoy Pro

Start your free trial

Already subscribed? Sign in

30 Minute Full Body Dumbbell Strength Scan - STRONG #001

ADVANCED WORKOUTS (Updates Daily) • 13-Oct-2025
9 comments

Equipment Needed: Dumbbells + Mat + Elevation
Level: Advanced
Calories Burned: 438
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hi-Low Hinge Reaches
02 - 1-2 Step-Over Squats
03 - S2S Cossack Threaders
04 - Squat Ab Twists
05 - Inchworms
06 - World's Best Stretch

01 - Negative Push Press
02 - TW-Raise Steps
03 - Dbl Rev Lunge Curls
04 - ISO Hold Curls
05 - Dbl Back Fly High Pulls
06 - Alt Bent Wide Gorilla Rows
07 - Standard Push-Ups
08 - DB Chest Press
09 - DB Floor Dips
10 - Skull Crushers
11 - DB Sit-Ups
12 - DB Ball Crunches
13 - Hover Plank Threaders L
14 - Hover Plank Threaders R
15 - S2S Goblet Pulse Squats
16 - Straddle Sumo Squats
17 - Hi-Hold Elevated Heel Squats
18 - Elevated Heel Pulse Squats
19 - Lateral Lunges L
20 - Lateral Lunges R
21 - DB Squat Ham Lifts
22 - Heavy RDLs
23 - Toes-Elevated Calves (Up)
24 - Toes-Elevated Calves (Down)

Cool-Down
01 - Sunrise Squats
02 - Spinal Flow
03 - Lizard Openers L
04 - Lizard Openers R
05 - Alt Pin The Needle
06 - Pigeon Side Stretch L
07 - Pigeon Side Stretch R

My HR stats: https://flow.polar.com/shared2/7e9a24f6f13e050e602eb83a7d6ce01a
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, STRONG, 30-35 Min, Strength, Low Impact, No Burpees, Advanced, Total Body, Dumbbells, Wall, Elevation, No Music, INTENSE

Up Next in ADVANCED WORKOUTS (Updates Daily)

  • #161 - 60 Hybrid Athletic Performance...
    1:01:20
    #161 - 60 Hybrid Athletic Performance...

    #161 - 60 Hybrid Athletic Performance...

    Estimated Calories Burned:
    315-662

    Equipment Needed:
    Dumbbells & Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - Wide Cross Sprints
    02 - Alt Drop Press Burpees
    03 - F2S Power Lunges L
    04 - Step-Back Hop-Overs
    05 - F2S Power Lunges R
    06 - Sphinx Clap Push-ups
    07 - Grounded D...

  • 60 Minute Full Body Weight Plate METC...
    1:01:19
    60 Minute Full Body Weight Plate METC...

    60 Minute Full Body Weight Plate METC...

    Equipment Needed: Weighted Plate + Mat
    Level: Advanced-Extreme
    Calories Burned: 971
    Weights Used: 25lbs [11.3kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - A-Jacks
    03 - S2S Wall Pushers
    04 - OH Rev Lunges
    05 - S2S Squat Tap Reach
    06 - OH Hinge Twist Reach

    01 - Plated Tap...

  • 30 Minute Japanese Walking Method Wor...
    31:41
    30 Minute Japanese Walking Method Wor...

    30 Minute Japanese Walking Method Wor...

    Equipment Needed: No Equipment
    Level: Intermediate
    Calories Burned: 500
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:
    01 - S2S Hug & Love Steps
    02 - Half Squat Kick-Backs
    03 - F2B Windmill Walks
    04 - Knee Tap Drives
    05 - S2S Hi-Low Block Raise Shuffle
    06 - Slant Jack Elbow Twists L
    07 -...

9 Comments

×