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30 Minute Reverse-Age Fitness Test Workout (12 Tests)

ADVANCED WORKOUTS (Updates Daily) • 25-Mar-2026
10 comments

Download Guide Here: https://millionairehoy.vhx.tv/30-minute-reverse-age-fitness-test-workout-12-tests
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 471
Weights Used: 20-35lbs [9-16kg]
Intervals: Varies

Workout Breakdown:

Warm-up
01 - Boxer Shakes
02 - Alt Step Jacks
03 - 1-2 Step-Over Squats
04 - OH Rev Lunges
05 - Walkouts
06 - Best Stretch L
07 - Best Stretch R

01 - Burpees Sprawls (60 sec)
02 - Biceps Curls (60 sec)
03 - Push-Ups (60 sec)
04 - S2S Goblet Squats (60 sec)
05 - Alt Reverse Lunges (60 sec)
06 - Low Plank Hold (2.5 min)
07 - Standing Shoulder Press (60 sec)
08 - DB Deadlifts (60 sec)
09 - Kneeling Rows (60 sec)
10 - DB Hip Thrusts (60 sec)
11 - Sit-Ups (60 sec)
12 - 3-Station Sprints (3 min)

Cool-Down
01 - Hug & Love Raises
02 - The Windmill
03 - Malasana
04 - Cat Cow Circles
05 - Alt Pin the Needle
06 - Walk the Dog
07 - High Pigeon L
08 - High Pigeon R
09 - Alt Scorpions

My HR stats: https://flow.polar.com/shared2/7ea155b58f0cc047918d762072c957d3
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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, HIIT, Strength, EMOM/AMRAP, Themed, Abs Included, Advanced, Total Body, Dumbbells, No Music

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