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

30 Minute Standing 500 Rep Full Body Challenge - ALL LEVELS #011 (Music)

DAILY PICKS ESSENTIALS (Updates Daily) • 02-Feb-2026
18 comments

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 402
Weights Used: 10-20lbs [4.5-9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Wide Arm Swings
02 - Bent Windmills
03 - 1-2 Step-Over Squats
04 - Hug & Love Drives
05 - Side Lunge Taps
06 - Standing Ab Twists

01 - Alt Twist Curls
02 - Alt Arnold Press Steps
03 - Dual DB Squats
04 - Alt Rev Lunges
05 - Pull Down Crunch Drives
06 - Trunk Twist Drives
07 - Alt Barn Press Drives
08 - Alt Bent Flys
09 - Alt GRND Step-Out Squats
10 - Side Lunge Passes
11 - S2S Skater Steps
12 - S2S Slam Squats
13 - L2R Standing Chest Flys
14 - Bent Triceps Kick-Backs
15 - GRND Step-Over Squats
16 - Alt Diagonal Lunges
17 - DB Hold Push Kicks
18 - Cross-Clean Step-Backs
19 - Alt DB Floor Snatch
20 - Alt Bent Back Flys
21 - L2R Goblet Squats
22 - Medium RDLs
23 - OH Mud Walks
24 - 1-2-3 Ab Twist Drives

Cool-Down
01 - Hug & Hold
02 - Jefferson CARs
03 - Modified Sun Flow
04 - In & Out Lizards L
05 - In & Out Lizards R
06 - Alt Pin the Needle
07 - Walk the Dog

My HR stats: https://flow.polar.com/shared2/7ea1b5d2f782b3503ec46b13276465bd
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
2026, ALL LEVELS, 30-35 Min, Strength, Low Impact, Hi-Low Abs, No Burpees, LITE, Standing, Intermediate, Total Body, Dumbbells, Music

Up Next in DAILY PICKS ESSENTIALS (Updates Daily)

  • 20 Minute Easy Beginners Cardio Workout
    20:50
    20 Minute Easy Beginners Cardio Workout

    20 Minute Easy Beginners Cardio Workout

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

    Estimated Calories Burned:
    97-169

    Equipment Needed:
    None / Bodyweight

    Level:
    Beginners

    Workout Breakdown:

    Warm-up

    01 - S2S Jab Sprint
    02 - Tri-Knee Combo
    03 - Cross-Jacks
    04 - S2S Heismans
    05 - Jumpin...

  • 30 Minute Intermediate Hi Low Abs Wor...
    31:08
    30 Minute Intermediate Hi Low Abs Wor...

    30 Minute Intermediate Hi Low Abs Wor...

    Estimated Calories Burned:
    127-270

    Equipment Needed:
    Dumbbells & Mat

    Level:
    Intermediate

    Workout Breakdown:

    Warm-up

    01 - Alt Pump Curls
    02 - Lawnmower Switches
    03 - Half & Half Push-ups
    04 - 3-Way Lunges L
    05 - S2S Goblet Squats
    06 - 3-Way Lunges R
    07 - Shin Grabbers
    08 - Butterfly...

  • 30 Minute Intermediate All Standing N...
    31:16
    30 Minute Intermediate All Standing N...

    30 Minute Intermediate All Standing N...

    Equipment Needed: No Equipment + Mat
    Level: Intermediate
    Calories Burned: 460
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Slanted Step Jacks
    02 - Standing Twists
    03 - Shoe String Lunges L
    04 - Shoe String Lunges R
    05 - OH Rev Lunges
    06 - Kang Squats

    01 - Dbl A-Skip Ste...

18 Comments

×