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30 Minute Hi-Low Abs Full Body Strength Workout - HERO #020

ADVANCED WORKOUTS (Updates Daily) • 05-Jan-2026

Equipment Needed: Dumbbells + Mat + Wall
Level: Advanced
Calories Burned: 457
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - BW Thruster Taps
03 - Windmill Sweeps
04 - Cossack Threaders
05 - Inchworms
06 - Beast Mode Threaders

01 - Clean & Press
02 - TW-Raise Steps
03 - Renegade Push-Ups
04 - Dual DB Squats
05 - Goblet U-Squat Lunges
06 - Dead-Drop Deadlifts
07 - F2B DB Crawls
08 - DB Pull-Over Sit-Ups
09 - DB Bicycles
10 - High Pull Curls
11 - ISO Lawn Press L
12 - ISO Lawn Press R
13 - Alt Rev Lunge Pulses
14 - DB Rev Sumo Squat Turns
15 - Top Loaded Good Mornings
16 - DB Sit-Ups
17 - High DB Shin Huggers
18 - DB Hollow Tuck Crunch
19 - DB Chest Press
20 - DB Pull-Overs
21 - DB Floor Dips
22 - S2S Goblet Pulse Squats
23 - Wall Balance Hams L
24 - Wall Balance Hams R

Cool-Down
01 - Circular Cat Cow
02 - Beast Mode Threaders
03 - Up-Down Dogs
04 - Alt Scorpion Twists
05 - Bow Pose
06 - Glutes Stretch L
07 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e9cc576597b75eb154891f7ac907505
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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
2026, HERO, 30-35 Min, Strength, Low Impact, Hi-Low Abs, No Burpees, Abs Included, Advanced, Total Body, Dumbbells, Wall, No Music, INTENSE

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