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30 Minute Heavy Hi-Low Abs Full Body Strength Workout - HERO #005

FULL BODY STRENGTH (Updates Daily) • 29-Sep-2025

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 400
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - Hinge Tap Windmills
03 - Rev Sumo Squat Turns
04 - Kang Squats
05 - Inchworms
06 - Beastmode Threaders

01 - Alt DB Curls
02 - Heavy DB Curl Stacks
03 - Renegade Push-ups

04 - 180 Hi-Low Goblet Squats
05 - Heavy Cossack Squats
06 - Squat Ham Lifts

07 - DB Jackknife Extensions
08 - Pulse Press Sit-Ups
09 - Kneeling Halo Trunk Twists

10 - Alt DB Floor Snatch
11 - Heavy Chest Press
12 - Heavy Kneeling Rows

13 - ISO Balance Hams L
14 - ISO Balance Hams R
15 - Heavy DB Hip Thrusts

16 - Hi-Low Halo Twist Squats
17 - RDL Mud Walks L
18 - RDL Mud Walks R

19 - Rev Lunge Curls
20 - Shoulder Shrug Press
21 - Close Squeeze Push-ups

22 - Side Lunge Pick-ups L
23 - Side Lunge Pick-ups R
24 - Heavy Booty Builders

Cool-Down
01 - Standing Spinal Flow
02 - The Windmill
03 - Modified Sun Flow
04 - Alt Scorpions
05 - Alt Pin The Needle
06 - Glutes Stretch L
07 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e99b58ddfdb63a7f3d78092ddc71702
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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, HERO, 30-35 Min, Strength, Low Impact, Hi-Low Abs, No Burpees, Abs Included, Advanced, Extreme, Total Body, Dumbbells, No Music, INTENSE

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