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20 Minute One Dumbbell Full Body Fat Burn - GIFTMAS Day 01

ADVANCED WORKOUTS (Updates Daily) • 17-Dec-2025

Equipment Needed: Dumbbells
Level: Advanced-Extreme
Calories Burned: 333
Weights Used: 20lbs [9kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - Jack Press Core Twists
02 - Swing Switch Burpees
03 - Side Lunge Rewinds L
04 - Side Lunge Rewinds R
05 - Lateral Bent Row Shuffle
06 - Standing Trunk Twist Drives
07 - ISO Snatch Rev Lunges L
08 - S2S Walking Push Rows L
09 - ISO Snatch Rev Lunges R
10 - S2S Walking Push Rows R
11 - L2R Halo Bat Swings
12 - Side Drop Burpees L
13 - ISO Touch-Down Swings L
14 - Side Drop Burpees R
15 - ISO Touch-Down Swings R
16 - L2R Power Pass Press Jacks
17 - Al Pull-Over Lunges
18 - Alt Gorilla Twist Rows
19 - Elevated Climbers
20 - RDL Mud Walks L
21 - RDL Mud Walks R
22 - S2S Switch Pick Hustle Drops

*Be sure to stretch

My HR stats: https://flow.polar.com/shared2/7e9b9d1e52dd24f322bcd37943ca42fc
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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, GIFTMAS, 15-25 Min, HIIT, Advanced, Extreme, Total Body, No Music, INTENSE

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