Live stream preview

Watch this video and more on Millionaire Hoy Pro

Watch this video and more on Millionaire Hoy Pro

Subscribe

Already subscribed? Sign in

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

FULL BODY STRENGTH (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
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
2025, GIFTMAS, 15-25 Min, Strength, Low Impact, No Burpees, Abs Included, Advanced, Total Body, Dumbbells, No Music, INTENSE

Up Next in FULL BODY STRENGTH (Updates Daily)

  • 30 Minute Compound Full Body Toning W...
    31:03
    30 Minute Compound Full Body Toning W...

    30 Minute Compound Full Body Toning W...

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

    Estimated Calories Burned:
    183-386

    Equipment Needed:
    Dumbbells

    Level:
    Advanced

    Workout Breakdown:

    Warm-up

    01 - LVL 1 Drills
    02 - 180 Tri Lunges
    03 - Curl Squat Hops
    04 - 180 Renegades
    05 - Gravedigger ...

  • 35 Minute Full Body Fitness Test FINA...
    37:29
    35 Minute Full Body Fitness Test FINA...

    35 Minute Full Body Fitness Test FINA...

    Equipment Needed: Dumbbells, Mat, Wall, Elevation
    Level: Extreme
    Calories Burned: 568
    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 - Alt DB Flo...

  • #125 - 60 Minute Hi Low Abs Full Body...
    1:01:10
    #125 - 60 Minute Hi Low Abs Full Body...

    #125 - 60 Minute Hi Low Abs Full Body...

    Estimated Calories Burned:
    321-648

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced

    Workout Breakdown:

    Warm-up

    01 - W-Curl Press
    02 - V-Worms
    03 - Lunge Mowers
    04 - Mechanic Squats
    05 - Side Lunge Goblets
    06 - Heavy DB Deadlifts
    07 - ISO Sprinter Abs L
    08 - Behind the Back Pass
    09 - DB Fl...

×