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20 Minute Floor-Only Full Body Strength Workout - GIFTMAS Day 23

ADVANCED WORKOUTS (Updates Daily) • 23-Dec-2025

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 250
Weights Used: 15-20lbs [6.8-9kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - Kneeling Clean Thrust Press
02 - Kneeling Halo Core Twists
03 - Kneeling Power Lunge Cleans L
04 - ISO Glutes Pull-Over Thrusts L
05 - Kneeling Power Lunge Cleans R
06 - ISO Glutes Pull-Over Thrusts R
07 - DB Bridge Ham Walks
08 - Alt Bear Rows
09 - Renegade Push-Ups
10 - DB Sit-Ups
11 - Power Pass-Over Sit-Ups
12 - Reclined Bicycle Passes
13 - DB Glutes Stabbers
14 - DB Donkey Kicks L
15 - DB Donkey Kicks R
16 - Alt Kneeling DB Snatch
17 - Kneeling W-Curl Thrusts
18 - L2R Staggered Push Walks
19 - Kneeling Balance Rows L
20 - Kneeling Balance Rows R
21 - Power Pour Chest Press
22 - Alt DB Dead-Bug Press

*Be sure to stretch

My HR stats: https://flow.polar.com/shared2/7e9c95650e159c1f58697ca3c7c22fb5
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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, Strength, Low Impact, No Burpees, Abs Included, Advanced, Total Body, Dumbbells, No Music, INTENSE

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