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

HoyPRO GIFTMAS (2025)

20 Minute Floor-Only Upper Body Workout - GIFTMAS Day 09 (Music)

09-Dec-2025
1 comment

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 248
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - Kneeling Shoulder Press
02 - Kneeling Piston Press
03 - Heavy Kneeling Rows
04 - In & Out Renegade Crawls
05 - DB Pull-Overs
06 - Lying Lat Press
07 - Kneeling Pour Curls
08 - Kneeling W-Curl Thrusts
09 - Standard Push-Ups
10 - DB Chest Press
11 - DB Floor Dips
12 - Skull Crushers
13 - Kneeling Clean Thrust Press
14 - Kneeling 12 to 3 Lat Sweeps
15 - Kneeling ISO Row Flys L
16 - Kneeling ISO Row Flys R
17 - Plank Extension Holds
18 - Concentration Curls L
19 - Concentration Curls R
20 - Dbl Pike-Back Push-Ups
21 - Decline Chest Press
22 - Kneeling OH Tri Extensions

*Be sure to stretch

My HR stats: https://flow.polar.com/shared2/7e9c2374e95d4d5c3b386d94fde53c41
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, Intermediate, Advanced, Upper Body, Dumbbells, Music

Up Next in With Music

  • 15 Minute Indoor Running Cardio HIIT ...
    16:39
    15 Minute Indoor Running Cardio HIIT ...

    15 Minute Indoor Running Cardio HIIT ...

    Equipment Needed: No Equipment
    Level: Advanced-Extreme
    Calories Burned: 288
    Weights Used: None
    Intervals: 20-60sec

    Workout Breakdown:

    *Warm up before starting

    01 - (20) High Knees
    02 - (30) Lateral Sprints
    03 - (40) 180 Pause Sprints
    04 - (50) Ladder-Up Sprinter Drills
    05 - (60) 3-Station Sp...

  • 20 Minute Standing Strength & Conditi...
    21:15
    20 Minute Standing Strength & Conditi...

    20 Minute Standing Strength & Conditi...

    Equipment Needed: Dumbbells
    Level: Advanced
    Calories Burned: 306
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    *Warm up before starting

    01 - Hi-Low Thruster Press
    02 - L2R Hi-Hold RDL Side Lunges
    03 - Alt Bent Wide Gorilla Rows
    04 - Alt Hammer Curl Curtsies
    05 - Top Loaded Ka...

  • 20 Minute Mat-Only Abs & Core Workout...
    21:28
    20 Minute Mat-Only Abs & Core Workout...

    20 Minute Mat-Only Abs & Core Workout...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 306
    Weights Used: lbs [kg]
    Intervals: 40/15

    Workout Breakdown:

    *Warm up before starting

    01 - Low Plank Hold Taps
    02 - DB Plank Pull-Overs
    03 - DB Sit-Ups
    04 - DB Hollow Tuck Crunch
    05 - L2R OH Sit-Up Twists
    06 - Hi-Pot Stir S...

1 Comment

×