Live stream preview
Close Open

30 Minute Full Body Compound Dumbbell Workout - BUSY BODY #21 (Music)

ADVANCED WORKOUTS (Updates Daily) • 15-Sep-2025
12 comments

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 497
Weights Used: 20lbs [9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up

01 - A-Jacks
02 - 1-2 Butt Kicks
03 - OH Side Lunge Taps
04 - Hug & Love Drives
05 - The Windmill
06 - Inchworms

01 - RDL Clean Squat Press
02 - Side Drop Burpees L
03 - Rev Cross-Over Lunges L
04 - Side Drop Burpees R
05 - Rev Cross-Over Lunges R
06 - Swing Clean Press
07 - F2B Weed Puller Crawls
08 - S2S Slam Squats
09 - Dbl Pike-Back Push-Ups
10 - Alt Plank Threaders
11 - Power Press Core Drives
12 - Alt Bent Back Flys
13 - Salute Core Drives L
14 - ISO Narrow Wood Chops L
15 - Salute Core Drives R
16 - ISO Narrow Wood Chops R
17 - RDL Crosses
18 - ISO Snatch Rev Lunges L
19 - ISO Snatch Rev Lunges R
20 - GRND Pick-Up Squats
21 - Renegade Drag Crawls
22 - Pike-Drag Push-Ups
23 - RDL Press Step-Overs
24 - Swing Switch Burpees

Cool-Down
01 - Jefferson CARs
02 - Modified Beast Threaders
03 - Walk the Dog
04 - Up-Down Dogs
05 - Alt Scorpions
06 - Glutes Stretch L
07 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e9965a59c73bfdfc10bf50a493076ae
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, HIIT, Strength, 500 Calories, Advanced, Extreme, Total Body, Dumbbells, Music, INTENSE

Up Next in ADVANCED WORKOUTS (Updates Daily)

  • 30 Minute Low Impact Strength + Abs W...
    31:46
    30 Minute Low Impact Strength + Abs W...

    30 Minute Low Impact Strength + Abs W...

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

    Estimated Calories Burned:
    152-307

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced

    Workout Breakdown:

    Warm-up

    01 - Pass-Under Squats
    02 - Diamond Push-ups
    03 - Trinity Squat Lunge L
    04 - S2S Shuffle Burpees
    05 - Trinity...

  • 60 Minute One Dumbbell Standing Low I...
    1:01:34
    60 Minute One Dumbbell Standing Low I...

    60 Minute One Dumbbell Standing Low I...

    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 Merry Christmas Hybrid HIIT...
    31:23
    30 Minute Merry Christmas Hybrid HIIT...

    30 Minute Merry Christmas Hybrid HIIT...

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

    Estimated Calories Burned:
    175-372

    Equipment Needed:
    Dumbbells

    Level:
    Intermediate-Advanced

    Workout Breakdown:

    Warm-up

    01 - Stocking Stuffers
    02 - Halo Burpees
    03 - Elf Knee Jacks
    04 - S2S Lunge Passes
    05 - Hollerlujahs
    0...

12 Comments

×