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 Intermediate Full Body Strength Scan - ALL LEVELS #004 (Music)

FULL BODY STRENGTH (Updates Daily) • 29-Dec-2025
10 comments

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 314
Weights Used: 15-25lbs [6.8-11.34kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - 1-2 Step-Over Squats
03 - Standing Twists
04 - The Windmill
05 - Rainbow Swing Knees
06 - OH Rev Lunges

01 - S2S Barn Press Steps
02 - Shoulder Shrug Press
03 - Alt DB Curls
04 - Windshield Wiper Curls
05 - Alt DB Back Flys
06 - Kneeling Rows
07 - Half & Half Push-Ups
08 - DB Chest Press
09 - Kneeling F2B Tri-Extensions L
10 - Kneeling F2B Tri-Extensions R
11 - Pulse Crunch Sit-Ups
12 - Dead Bug Pulls
13 - DB Oblique Drives L
14 - DB Oblique Drives R
15 - Straddle Sumo Squats
16 - S2S GRND Squat Walks
17 - Alt Staggered Pulse Squats
18 - Rev Pulse Lunges
19 - Dual Side Drop Lunges L
20 - Dual Side Drop Lunges R
21 - RDL Pulse-Ups
22 - RDL Crosses
23 - Calves Killers
24 - 180 Calves Walks

Cool-Down
01 - Jefferson CARs
02 - Child to Cobra
03 - Alt Side Stretch
04 - Pin the Needle
05 - Walk the Dog
06 - Seated Glutes Stretch L
07 - Seated Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e9cad40cc15c4b539210d9ad880e232
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, Beginner, Intermediate, Low Impact, No Burpees, LITE, Strength, Total Body, Dumbbells, Music

Up Next in FULL BODY STRENGTH (Updates Daily)

  • #181 - 60 Minute HEAVY Hi Low Abs Ful...
    1:01:06
    #181 - 60 Minute HEAVY Hi Low Abs Ful...

    #181 - 60 Minute HEAVY Hi Low Abs Ful...

    Estimated Calories Burned:
    321-648

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - Alt DB Curls
    02 - HEAVY Renegade Push
    03 - Table Kick-Out Press L
    04 - HEAVY Goblet Squats
    05 - HEAVY Booty Builders
    06 - Half Whole Deadlifts
    07 - Russian Twist Dro...

  • 45 Minute Intermediate No Jump Pump L...
    47:28
    45 Minute Intermediate No Jump Pump L...

    45 Minute Intermediate No Jump Pump L...

    Estimated Calories Burned:
    264-523

    Equipment Needed:
    Dumbbells & Mat

    Level:
    Intermediate

    Workout Breakdown:

    Warm-up

    01 - DB Squat Thrusters
    02 - Renegade Rows
    03 - DB Pull-Overs
    04 - Russian Twists
    05 - 1-2 Tuck Crunch
    06 - Side Back Lunge Drives L
    07 - Staggered RDLs L
    08 - Rev L...

  • 30 Minute Lower Body Booty Band Burne...
    31:26
    30 Minute Lower Body Booty Band Burne...

    30 Minute Lower Body Booty Band Burne...

    Equipment Needed: Dumbbells + Mini Bands + Mat
    Level: Advanced
    Calories Burned: 341
    Weights Used: 20-50lbs [9-22.7kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Open Gate Squats
    02 - Gravity Steps
    03 - OH Side Lunge Taps
    04 - Windmill Sweeps
    05 - Kang Squats
    06 - Rev Sumo Squat Turns

    01...

10 Comments

×