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30 Minute Merry Christmas Hybrid HIIT Workout - 12 Days of Christmas #12

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Estimated Calories Burned:
175-372

Equipment Needed:
Dumbbells

Level:
Inte...

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30 Minute Chest, Back & Arms Upper Body Workout - BUSY BODY #30

ADVANCED WORKOUTS (Updates Daily) • 22-Sep-2025

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 321
Weights Used: 15-35lbs [7-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - F2B Arm Swings
03 - Sweeping Windmills
04 - Pot Stirs L/R
05 - Walkouts
06 - Half & Half Push-ups

01 - DB Chest Press
02 - DB Chest Flys
03 - Shoulder Shrug Press
04 - Criss-Cross Bent Back Rows
05 - Standard Push-ups
06 - ISO Kneeling Snatch Press L
07 - ISO Kneeling Snatch Press R
08 - Chest Press Fly
09 - DB Floor Dips
10 - DB Pull-Overs
11 - Kneeling Rows
12 - Kneeling Arnold Press
13 - Kneeling Piston Press
14 - Power Chest Press Thrusts
15 - Bridge Hold Chest Flys
16 - Power Press Thrusts
17 - Front Shoulder Shrugs
18 - Chainsaw Rows L
19 - Chainsaw Rows R
20 - Inchworms Push-ups
21 - Close Squeeze Chest Press
22 - Alt DB Chest Flys
23 - Skull Crushers
24 - Slow-Mo Push-ups

Cool-Down
01 - Pot Stirs L
02 - Pot Stirs R
03 - Cat Cow
04 - Pin The Needle
05 - Side Stretch
06 - Scorpion L
07 - Scorpion R

My HR stats: https://flow.polar.com/shared2/7e9494ba8a50cded91036675adbb9d26
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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
2025, BUSY BODY, 30-35 Min, Strength, Low Impact, No Burpees, Advanced, Upper Body, Dumbbells, No Music, INTENSE

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