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 Hi-Low Abs Full Body Strength Workout - HERO #020

FULL BODY STRENGTH (Updates Daily) • 05-Jan-2026

Equipment Needed: Dumbbells + Mat + Wall
Level: Advanced
Calories Burned: 457
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - BW Thruster Taps
03 - Windmill Sweeps
04 - Cossack Threaders
05 - Inchworms
06 - Beast Mode Threaders

01 - Clean & Press
02 - TW-Raise Steps
03 - Renegade Push-Ups
04 - Dual DB Squats
05 - Goblet U-Squat Lunges
06 - Dead-Drop Deadlifts
07 - F2B DB Crawls
08 - DB Pull-Over Sit-Ups
09 - DB Bicycles
10 - High Pull Curls
11 - ISO Lawn Press L
12 - ISO Lawn Press R
13 - Alt Rev Lunge Pulses
14 - DB Rev Sumo Squat Turns
15 - Top Loaded Good Mornings
16 - DB Sit-Ups
17 - High DB Shin Huggers
18 - DB Hollow Tuck Crunch
19 - DB Chest Press
20 - DB Pull-Overs
21 - DB Floor Dips
22 - S2S Goblet Pulse Squats
23 - Wall Balance Hams L
24 - Wall Balance Hams R

Cool-Down
01 - Circular Cat Cow
02 - Beast Mode Threaders
03 - Up-Down Dogs
04 - Alt Scorpion Twists
05 - Bow Pose
06 - Glutes Stretch L
07 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e9cc576597b75eb154891f7ac907505
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, HERO, 30-35 Min, Strength, Low Impact, Hi-Low Abs, No Burpees, Abs Included, Advanced, Total Body, Dumbbells, Wall, No Music, INTENSE

Up Next in FULL BODY STRENGTH (Updates Daily)

  • 45 Minute Plyo Box & Strength EXTREME...
    46:30
    45 Minute Plyo Box & Strength EXTREME...

    45 Minute Plyo Box & Strength EXTREME...

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

    Estimated Calories Burned:

    Equipment Needed:
    Plyo Box + Dumbbells

    Level:
    EXTREME

    Workout Breakdown:

    Warm-up

    01 - Stork Jack Sprints
    02 - 180 Hop-Over Burpees
    03 - ISO Lunge Press
    04 - ISO Plyo Hops L
    05...

  • 35 Minute Full Body Fitness Test 3 - ...
    37:04
    35 Minute Full Body Fitness Test 3 - ...

    35 Minute Full Body Fitness Test 3 - ...

    Equipment Needed: Dumbbells, Mat, Wall, Elevation
    Level: Advanced-Extreme
    Calories Burned: 558
    Weights Used: 25-50lbs [11.3-22.7kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Jumping Jacks
    03 - S2S Squats
    04 - Standing Twists
    05 - The Windmill
    06 - Walkouts

    01 - A...

  • 30 Minute Full Body Barbell HIIT & St...
    31:45
    30 Minute Full Body Barbell HIIT & St...

    30 Minute Full Body Barbell HIIT & St...

    Estimated Calories Burned:
    354-713

    Equipment Needed:
    Barbell + Mat (Dumbbells Options)

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - S2S Bar Hop Taps
    02 - Clusters
    03 - Side Lunge Pulse L
    04 - Hop-Over Tucks
    05 - Side Lunge Pulse R
    06 - Hop-Over Burpees
    07 - Dbl Curl Press-Ups
    08...

×