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 Complete Upper Body Strength Workout - STRONG #008

ADVANCED WORKOUTS (Updates Daily) • 20-Oct-2025

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 388
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Jumping Jacks
02 - Hug & Love Drives
03 - Walkouts
04 - Half & Half Push-Ups
05 - Best Stretch
06 - Alt Side Stretch

01 - Dbl High Pull Curls
02 - Bent Dead-Threaders L
03 - Bent Dead-Threaders R
04 - Standard Push-Ups
05 - DB Chest Press
06 - DB Floor Dips
07 - Kneeling Shoulder Press
08 - Kneeling Piston Press
09 - 12 to 3 Lat Raises
10 - Cross-Grab Gorilla Row
11 - HEAVY Kneeling Rows
12 - DB Pull-Overs
13 - Dbl Rev Lunge Curls
14 - Bent Row Flys
15 - Renegade Rows
16 - Wide Push-Ups
17 - DB Chest Press
18 - DB Chest Flys
19 - Shoulder Shrug Press
20 - Hi-Low High Pulls
21 - Supinated Worlds
22 - Chainsaw Rows L
23 - Chainsaw Rows R
24 - Dive-Bomber Push-Ups

Cool-Down
01 - Shoulder Tri-Stretch L
02 - Shoulder Tri-Stretch R
03 - Modified Sun Flow
04 - Child's Pose Twists
05 - Alt Side Stretch
06 - Alt Scorpions
07 - Walk the Dogs

My HR stats: https://flow.polar.com/shared2/7e9a7cc0200cf32eadcaf604cc6f6e98
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, Upper Body, Dumbbells, No Music, INTENSE

Up Next in ADVANCED WORKOUTS (Updates Daily)

  • #48 - 60 Minute Lower Body Boot Camp ...
    1:01:24
    #48 - 60 Minute Lower Body Boot Camp ...

    #48 - 60 Minute Lower Body Boot Camp ...

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

    Estimated Calories Burned:
    291-573

    Equipment Needed:
    Dumbbells, Wall + Mat

    Level:
    Intermediate-Advanced

    Workout Breakdown:

    Warm-up

    01 - In & Out Carrier Squats
    02 - Hustle Tap Squats L
    03 - L2R DB Swings
    04 - Hustle T...

  • 60 Minute Lower Body Glute Band Stren...
    1:01:23
    60 Minute Lower Body Glute Band Stren...

    60 Minute Lower Body Glute Band Stren...

    Equipment Needed: Dumbbells + Mini Bands + Mat + Wall
    Level: Advanceda
    Calories Burned: 664
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - S2S Hurdle Steps
    02 - L2R BW Squats
    03 - Rev Leaning Lunges
    04 - Kang Squats
    05 - The Windmill
    06 - Cossack Lunge Shifts
    ...

  • 40 Minute Full Body Calisthenics HIIT...
    41:15
    40 Minute Full Body Calisthenics HIIT...

    40 Minute Full Body Calisthenics HIIT...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 643
    Steps: 1203

    Workout Breakdown:

    Warm-up:
    01 - Butt Kicks
    02 - Hustle Tap Hops L
    03 - Alt Step Jacks
    04 - Hustle Tap Hops R
    05 - Windmill Sweeps
    06 - Inchworms

    Workout:
    01 - Sprinter Burpees
    02 - Stutter Lunge Drive...

×