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 Lower Body Hams, Quads & Glutes - BUSY BODY #05

ADVANCED WORKOUTS (Updates Daily) • 18-Aug-2025
4 comments

Equipment Needed: Dumbbells + Mat + Wall
Level: Advanced
Calories Burned: 401
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Hurdle Walks
02 - Side Back Cross-Over Lunges L
03 - Side Back Cross-Over Lunges R
04 - S2S Good Morning Squats
05 - The Windmill
06 - Cossack Threaders

01 - 1-2 Goblet Step-Over Squats
02 - Sumo Squats
03 - Lateral Lunges L
04 - Wall Balance Hams L
05 - Lateral Lunges R
06 - Wall Balance Hams R
07 - Heavy RDLs
08 - RDL Clean Squats
09 - Quick Switch Drop Squats
10 - ISO Half-Kneeling Squats L
11 - Dead-Stop Lunges L
12 - ISO Half-Kneeling Squats R
13 - Dead-Stop Lunges R
14 - Heavy DB Hip Thrusts
15 - DB Clamshells L
16 - DB Clamshells R
17 - DB Kang Squats
18 - FWD Staggered Clean Lunges L
19 - Rev Pulse Lunges L
20 - FWD Staggered Clean Lunges R
21 - Rev Pulse Lunges R
22 - Side Lunge Pass
23 - RDL Crosses
24 - DB Wall Sits

Cool-Down
01 - Sunrise to Pancakes
02 - Cat Cow
03 - Beast Mode Threaders
04 - 90/90 Hip Shifts
05 - Frog Stretch
06 - Glutes Stretch L
07 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e9874421c11831c4304b4af8e35d6d5
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, BUSY BODY, 30-35 Min, Strength, Low Impact, No Burpees, Advanced, Lower Body, Dumbbells, Wall, No Music

Up Next in ADVANCED WORKOUTS (Updates Daily)

  • 40 Minute Hamstrings & Glutes Lower B...
    41:41
    40 Minute Hamstrings & Glutes Lower B...

    40 Minute Hamstrings & Glutes Lower B...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 452
    Steps: 703

    Workout Breakdown:

    Warm-up:
    01 - Rev Sumo Squat Turns
    02 - Kang Squat
    03 - The Windmill
    04 - F2B Ham Walks
    05 - Beast Mode Threaders

    Workout:
    01 - RDLs
    02 - Mechanic Squats
    03 - Side Drop Pick-ups L
    04 - ISO Ba...

  • 35 Minute Dumbbell Power Drop Sets Wo...
    36:19
    35 Minute Dumbbell Power Drop Sets Wo...

    35 Minute Dumbbell Power Drop Sets Wo...

    01 - Butt Kicks
    02 - Pause Jacks
    03 - Side Lunge Taps
    04 - Windmill Sweeps
    05 - V-Worms
    06 - Best Stretch

    01 - Switch Pick Rev Lunge
    02 - Weighted Skaters
    03 - 180 Hop-Over Burpees
    04 - Dbl Rev Lunge Curls
    05 - Alt Switch Drop Squat Press
    06 - F2B Long Jump Jugglers
    07 - F2B Weed Pull Crawls
    08 ...

  • 30 Minute Fat Burning Body Drills (No...
    31:29
    30 Minute Fat Burning Body Drills (No...

    30 Minute Fat Burning Body Drills (No...

    Equipment Needed: No Equipment + Mat
    Level: Advanced-Extreme
    Calories Burned: 518

    Workout Breakdown:

    Warm-up:
    01 - Wide Butt Kick Steps
    02 - S2S Dbl Hustle Taps
    03 - Alt Step Jacks
    04 - Skater Swing Squats
    05 - The Windmill

    Workout:
    01 - Half Whole Hollers
    02 - Power Squat Twists
    03 - S2S D...

4 Comments

×