Live stream preview

Watch this video and more on Millionaire Hoy Pro

Watch this video and more on Millionaire Hoy Pro

Start your free trial

Already subscribed? Sign in

20 Minute Lower Body Hamstrings & Glutes - GIFTMAS Day 06 (Music)

ADVANCED WORKOUTS (Updates Daily) • 06-Dec-2025
6 comments

Equipment Needed: Dumbbells + Mat + Wall
Level: Intermediate-Advanced
Calories Burned: 295
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting
01 - RDL Clean Squats
02 - S2S Goblet Squats
03 - Lateral Lunges L
04 - Wall Balance Hams L
05 - Lateral Lunges R
06 - Wall Balance Hams R
07 - RDL Pulses
08 - FWD Staggered Clean Lunges L
09 - FWD Staggered Clean Lunges R
10 - DB Clamshells L
11 - DB Clamshells R
12 - Heavy DB Hip Thrusts
13 - DB Glutes Push-Offs
14 - Heavy Hi-Low Swing Squats L
15 - Heavy Hi-Low Swing Squats R
16 - U-Squat Lunges
17 - RDL Crosses
18 - 180 Squat Pulse Twists
19 - Side Leg Glutes Sweeps L
20 - Side Leg Glutes Sweeps R
21 - Heavy DB Hip Thrusts
22 - Dbl Pulse Hip Thrusts
*Be sure to stretch

My HR stats: https://flow.polar.com/shared2/7e9c14b86318665cde86d907aad3a689
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, GIFTMAS, 15-25 Min, Strength, Low Impact, No Burpees, Intermediate, Advanced, Lower Body, Dumbbells, Wall, Music

Up Next in ADVANCED WORKOUTS (Updates Daily)

  • 15 Minute Hamstrings & Calves Lower B...
    16:15
    15 Minute Hamstrings & Calves Lower B...

    15 Minute Hamstrings & Calves Lower B...

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

    Estimated Calories Burned:
    80-139

    Equipment Needed:
    Dumbbells + Resistance Band [Optional: Kettlebell]

    Level:
    Intermediate-Advanced

    Workout Breakdown:
    01 - Hamstring Swings
    02 - DB Deadlifts
    03 - ISO Ham Calv...

  • 30 Minute LIVE Kicking and Screaming ...
    32:55
    30 Minute LIVE Kicking and Screaming ...

    30 Minute LIVE Kicking and Screaming ...

    This workout was recorded LIVE on Sat 10/01/2022. Catch us live every Saturday @ 8am CT. Ro participate in live chats during our live workouts, join our HoyPRO Party Chat discord @ https://discord.gg/hoypro

    Estimated Calories Burned:
    194-382

    Equipment Needed:
    No Equipment

    Level:
    Advanced-EXT...

  • 60 Minute Standing ABAB Light Weight ...
    1:01:30
    60 Minute Standing ABAB Light Weight ...

    60 Minute Standing ABAB Light Weight ...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 948
    Weights Used: 10lbs [4.5kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - S2S Clap Pull Step-Backs
    02 - Dbl Alt Step Jacks
    03 - S2S Dbl Tap Lunges
    04 - Standing Twists
    05 - Kang Squats
    06 - The Windmill

    01 - Pom...

6 Comments

×