HoyPRO LITE - Intermediate & Beginner Workout Collection

HoyPRO LITE - Intermediate & Beginner Workout Collection

13 Seasons

HoyPRO LITE is like a mini-HoyPRO for intermediate and beginner workouts - making it convenient to find less intense workouts at ease, so that you can CRUSH your goals at your current fitness level.

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HoyPRO LITE - Intermediate & Beginner Workout Collection

138 Episodes

  • 30 Minute Upper Body Load & Hold Strength - STAY/FIT W2: Day 2
    31:32
    30 Minute Upper Body Load & Hold Strength - STAY/FIT W2: Day 2
    Episode 1

    30 Minute Upper Body Load & Hold Strength - STAY/FIT W2: Day 2

    Episode 1

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 321
    Weights Used: 20 lbs [9 kg]

    Workout Breakdown:

    Warm-up:
    01 - F2B Shoulder Swings
    02 - Shoulder Stretch Hugs
    03 - Standing Twist
    04 - Walkouts
    05 - Modified Push-ups
    06 - Alt Best Stretch

    Workout:
    01 - Biceps Curls
    01 ...

  • 30 Minute Hams, Quads & Glutes Legs Workout - STAY/FIT W1: Day 5 (Music)
    31:32
    30 Minute Hams, Quads & Glutes Legs Workout - STAY/FIT W1: Day 5 (Music)
    Episode 2

    30 Minute Hams, Quads & Glutes Legs Workout - STAY/FIT W1: Day 5 (Music)

    Episode 2

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 415
    Weights Used: 20 lbs [9 kg]

    Workout Breakdown:

    Warm-up:
    01 - Dbl Open Gate Squats
    02 - Side Lunge Ham Taps L
    03 - OH Rev Lunge
    04 - Side Lunge Ham Taps R
    05 - Kang Squats
    06 - Rev Sumo Squat Turns

    Workout:
    01 - DB Cur...

  • 30 Minute Hams, Quads & Glutes Legs Workout - STAY/FIT W1: Day 5
    31:32
    30 Minute Hams, Quads & Glutes Legs Workout - STAY/FIT W1: Day 5
    Episode 3

    30 Minute Hams, Quads & Glutes Legs Workout - STAY/FIT W1: Day 5

    Episode 3

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 415
    Weights Used: 20 lbs [9 kg]

    Workout Breakdown:

    Warm-up:
    01 - Dbl Open Gate Squats
    02 - Side Lunge Ham Taps L
    03 - OH Rev Lunge
    04 - Side Lunge Ham Taps R
    05 - Kang Squats
    06 - Rev Sumo Squat Turns

    Workout:
    01 - DB Cur...

  • 30 Minute Hybrid Total Core & Abs Training Workout - STAY/FIT W1: Day 4 (Music)
    31:38
    30 Minute Hybrid Total Core & Abs Training Workout - STAY/FIT W1: Day 4 (Music)
    Episode 4

    30 Minute Hybrid Total Core & Abs Training Workout - STAY/FIT W1: Day 4 (Music)

    Episode 4

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned:
    Weights Used: 15-20 lbs [7-9 kg]

    Workout Breakdown:

    Warm-up:
    01 - S2S Hurdle Step Twists
    02 - The Windmill
    03 - Standing Ab Twists
    04 - Side Lunge Taps
    05 - Tri-Knee Combo
    06 - Alt Swing Kick Steps
    07 - Ham Scoops

    Workou...

  • 30 Minute Hybrid Total Core & Abs Training Workout - STAY/FIT W1: Day 4
    31:38
    30 Minute Hybrid Total Core & Abs Training Workout - STAY/FIT W1: Day 4
    Episode 5

    30 Minute Hybrid Total Core & Abs Training Workout - STAY/FIT W1: Day 4

    Episode 5

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned:
    Weights Used: 15-20 lbs [7-9 kg]

    Workout Breakdown:

    Warm-up:
    01 - S2S Hurdle Step Twists
    02 - The Windmill
    03 - Standing Ab Twists
    04 - Side Lunge Taps
    05 - Tri-Knee Combo
    06 - Alt Swing Kick Steps
    07 - Ham Scoops

    Workou...

  • 30 Minute Upper Body Double-Up Strength - STAY/FIT W1: Day 3 (Music)
    31:03
    30 Minute Upper Body Double-Up Strength - STAY/FIT W1: Day 3 (Music)
    Episode 6

    30 Minute Upper Body Double-Up Strength - STAY/FIT W1: Day 3 (Music)

    Episode 6

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 334
    Weights Used: 20 lbs [9 kg]

    Workout Breakdown:

    Warm-up:
    01 - Clap Pull Step-Backs
    02 - Shoulder Swings
    03 - Trunk Twist Hinge
    04 - Windmill Sweeps
    05 - OH Cactus Side Stretch
    06 - Walkouts

    Workout:
    01 - In & Out Hamme...

  • 30 Minute Upper Body Double-Up Strength - STAY/FIT W1: Day 3
    31:03
    30 Minute Upper Body Double-Up Strength - STAY/FIT W1: Day 3
    Episode 7

    30 Minute Upper Body Double-Up Strength - STAY/FIT W1: Day 3

    Episode 7

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 334
    Weights Used: 20 lbs [9 kg]

    Workout Breakdown:

    Warm-up:
    01 - Clap Pull Step-Backs
    02 - Shoulder Swings
    03 - Trunk Twist Hinge
    04 - Windmill Sweeps
    05 - OH Cactus Side Stretch
    06 - Walkouts

    Workout:
    01 - In & Out Hamme...

  • 30 Minute Glutes & Abs Strength Workout - STAY/FIT W1: Day 2 (Music)
    31:22
    30 Minute Glutes & Abs Strength Workout - STAY/FIT W1: Day 2 (Music)
    Episode 8

    30 Minute Glutes & Abs Strength Workout - STAY/FIT W1: Day 2 (Music)

    Episode 8

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 375
    Weights Used: 20 lbs [9 kg]

    Workout Breakdown:

    Warm-up:
    01 - L2R Heisman Squats
    02 - S2S Lunge Taps
    03 - Kang Squats
    04 - OH Rev Lunges
    05 - Windmill Sweeps

    Workout:
    01 - STAPLE: Hi-Low Curtsy Squats
    02 - S2S Deep Squ...

  • 30 Minute Glutes & Abs Strength Workout - STAY/FIT W1: Day 2
    31:22
    30 Minute Glutes & Abs Strength Workout - STAY/FIT W1: Day 2
    Episode 9

    30 Minute Glutes & Abs Strength Workout - STAY/FIT W1: Day 2

    Episode 9

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 375
    Weights Used: 20 lbs [9 kg]

    Workout Breakdown:

    Warm-up:
    01 - L2R Heisman Squats
    02 - S2S Lunge Taps
    03 - Kang Squats
    04 - OH Rev Lunges
    05 - Windmill Sweeps

    Workout:
    01 - STAPLE: Hi-Low Curtsy Squats
    02 - S2S Deep Squ...

  • 30 Minute Standing Full Body Compound Strength - STAY/FIT W1: Day 1 (Music)
    31:39
    30 Minute Standing Full Body Compound Strength - STAY/FIT W1: Day 1 (Music)
    Episode 10

    30 Minute Standing Full Body Compound Strength - STAY/FIT W1: Day 1 (Music)

    Episode 10

    Equipment Needed: Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 452
    Weights Used: 20 lbs [9 kg]

    Workout Breakdown:

    Warm-up

    01 - Hugs & Love
    02 - L2R Lunge Tap Squats
    03 - Bullet Time Swings
    04 - The Windmills
    05 - Open Close Gate Steps
    06 - Ham Scoops

    Workout:
    01 - Alt Floor Snat...

  • 30 Minute Standing Full Body Compound Strength - STAY/FIT W1: Day 1
    31:39
    30 Minute Standing Full Body Compound Strength - STAY/FIT W1: Day 1
    Episode 11

    30 Minute Standing Full Body Compound Strength - STAY/FIT W1: Day 1

    Episode 11

    Equipment Needed: Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 452
    Weights Used: 20 lbs [9 kg]

    Workout Breakdown:

    Warm-up

    01 - Hugs & Love
    02 - L2R Lunge Tap Squats
    03 - Bullet Time Swings
    04 - The Windmills
    05 - Open Close Gate Steps
    06 - Ham Scoops

    Workout:
    01 - Alt Floor Snat...

  • 60 Minute 7000 Steps Walking Workout With Weights [Knee Friendly] (Music)
    1:01:29
    60 Minute 7000 Steps Walking Workout With Weights [Knee Friendly] (Music)
    Episode 12

    60 Minute 7000 Steps Walking Workout With Weights [Knee Friendly] (Music)

    Episode 12

    Equipment Needed: Light Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 1003
    Weights Used: 5 lbs [2.3 kg]
    Steps: 6950

    Workout Breakdown:

    01 - Clap Pull Step-Backs
    02 - S2S Heismans
    03 - Hi-Low Cross Reach
    04 - S2S Fly Swatters
    05 - Arm Circle Steps
    06 - Switch March Step Press
    07 - M...

  • 35 Minute 4000 Steps Walking Workout With Weights [Knee Friendly] (Music)
    35:53
    35 Minute 4000 Steps Walking Workout With Weights [Knee Friendly] (Music)
    Episode 13

    35 Minute 4000 Steps Walking Workout With Weights [Knee Friendly] (Music)

    Episode 13

    Equipment Needed: Light Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 591
    Weights Used: 5 lbs [2.3 kg]
    Steps: 4004

    Workout Breakdown:

    01 - Clap Pull Step-Backs
    02 - S2S Heismans
    03 - Hi-Low Cross Reach
    04 - S2S Fly Swatters
    05 - Arm Circle Steps
    06 - Switch March Step Press
    07 - MA...

  • 40 Minute LIVE Full Body Knee-Friendly Low Impact Workout
    41:32
    40 Minute LIVE Full Body Knee-Friendly Low Impact Workout
    Episode 14

    40 Minute LIVE Full Body Knee-Friendly Low Impact Workout

    Episode 14

    Equipment Needed: Dumbbells + Mat + Wall/Support
    Level: Intermediate
    Calories Burned: 462
    Weights Used: 20 lbs [9 kg]

    Workout Breakdown:

    Warm-up
    01 - Back Pull Butt Kicks
    02 - Standing Twists
    03 - S2S Hurdle Steps
    04 - The Windmill
    05 - Ham Scoops
    06 - Walk-Outs

    Workout:
    01 - Dual Swing Pres...

  • 80 Minute 10,000 Steps Indoor Walking Cardio Workout (Low Impact) (Music)
    1:21:32
    80 Minute 10,000 Steps Indoor Walking Cardio Workout (Low Impact) (Music)
    Episode 15

    80 Minute 10,000 Steps Indoor Walking Cardio Workout (Low Impact) (Music)

    Episode 15

    Equipment Needed: No Equipment Needed,
    Level: Intermediate-Advanced
    Calories Burned: 1232
    Steps: 15597

    Workout Breakdown:

    01 - Base Step
    02 - Alt Reach Steps
    03 - Clap Pull Step-Backs
    04 - S2S Heisman Twists
    05 - Side Back Steps L
    06 - Push Off Jacks
    07 - Side Back Steps R
    08 - Flight Directo...

  • 15 Minute Easy Step Cardio Workout (Low Impact) - 2000 Steps #21 (Music)
    16:18
    15 Minute Easy Step Cardio Workout (Low Impact) - 2000 Steps #21 (Music)
    Episode 16

    15 Minute Easy Step Cardio Workout (Low Impact) - 2000 Steps #21 (Music)

    Episode 16

    Equipment Needed: No Equipment
    Level: Beginner
    Calories Burned: 181
    Steps: 2196

    Workout Breakdown:

    01 - Base Step
    02 - Dbl Pump Knee Taps
    03 - ISO Pump Knee Shuffle L
    04 - L2R Pedal Feet
    05 - ISO Pump Knee Shuffle R
    06 - Alt Step Jacks
    07 - S2S Step-Under Taps
    08 - Raise the Roof
    09 - ISO Leg...

  • 15 Minute Easy Step cardio Workout (Low Impact) - 2000 Steps #14 (Music)
    16:22
    15 Minute Easy Step cardio Workout (Low Impact) - 2000 Steps #14 (Music)
    Episode 17

    15 Minute Easy Step cardio Workout (Low Impact) - 2000 Steps #14 (Music)

    Episode 17

    Equipment Needed: No Equipment
    Level: Beginner
    Calories Burned: 196
    Steps: 2318

    Workout Breakdown:

    01 - Base Step
    02 - S2S Heisman Shuffle
    03 - Dbl Drive Hops
    04 - Free Throw Shuffle L
    05 - Boxer Grabs L
    06 - S2S Skip Rope Knees
    07 - Free Throw Shuffle R
    08 - Boxer Grabs R
    09 - 180 In & Out P...

  • 15 Minute Easy Step cardio Workout (Low Impact) - 2000 Steps #07 (Music)
    16:47
    15 Minute Easy Step cardio Workout (Low Impact) - 2000 Steps #07 (Music)
    Episode 18

    15 Minute Easy Step cardio Workout (Low Impact) - 2000 Steps #07 (Music)

    Episode 18

    Equipment Needed: No Equipment
    Level: Beginner
    Calories Burned: 193
    Steps: 2388

    Workout Breakdown:

    01 - Base Step
    02 - 1-2-3 Knees
    03 - Alt Step Jacks
    04 - Diagonal Steps L
    05 - S2S Push Steps
    06 - Diagonal Steps R
    07 - Back Pull Steps
    08 - S2S Heisman Twists
    09 - F2B Jab Switch
    10 - ISO L St...

  • 15 Minute Low Impact HIGH SWEAT Cardio Workout - 2000 Steps #04 (Music)
    16:28
    15 Minute Low Impact HIGH SWEAT Cardio Workout - 2000 Steps #04 (Music)
    Episode 19

    15 Minute Low Impact HIGH SWEAT Cardio Workout - 2000 Steps #04 (Music)

    Episode 19

    Equipment Needed: No Equipment
    Level: Advanced
    Calories Burned: 255
    Steps: 2114

    Workout Breakdown:

    01 - Power Steps
    02 - S2S Grounded Shuffle
    03 - Turning ISO Leg Sprints L
    04 - Agility March
    05 - Turning ISO Leg Sprints R
    06 - Mummy March
    07 - S2S Brisk Pedals
    08 - Quick Side V-Steps L
    09 - ...

  • 30 Minute Beginner Complete Upper Body Workout (No Push-ups) (Music)
    31:39
    30 Minute Beginner Complete Upper Body Workout (No Push-ups) (Music)
    Episode 20

    30 Minute Beginner Complete Upper Body Workout (No Push-ups) (Music)

    Episode 20

    Equipment Needed: Dumbbells + Mat
    Level: Beginner
    Calories Burned: 216

    Workout Breakdown:

    Warm-up
    01 - Alt Hug & Hold
    02 - Alt Windmill Swings
    03 - S2S Step Jacks
    04 - Trunk Twists
    05 - Patty Cake Wrists

    Workout:
    01 - Alt Curls
    02 - Arnold Press
    03 - ISO Row Flys L
    04 - French Press
    05 - ISO...

  • 30 Minute Low Impact Apartment-Friendly HIIT with Weights (Music)
    31:18
    30 Minute Low Impact Apartment-Friendly HIIT with Weights (Music)
    Episode 21

    30 Minute Low Impact Apartment-Friendly HIIT with Weights (Music)

    Episode 21

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 303

    Workout Breakdown:

    Warm Up
    01 - Butt Kick Pulls
    02 - Step Jacks
    03 - Standing Twists
    04 - S2S Squats
    05 - The Windmill
    06 - S2S Lunges

    Workout
    01 - 1-2 Half Juggler Taps
    02 - RDL Pulse Press
    03 - S2S Squat Curls
    04 - ...

  • 30 Minute Intermediate Full Body Strength Workout - IMPROVE YOU #18
    31:12
    30 Minute Intermediate Full Body Strength Workout - IMPROVE YOU #18
    Episode 22

    30 Minute Intermediate Full Body Strength Workout - IMPROVE YOU #18

    Episode 22

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 345

    Workout Breakdown:

    Warm-up

    01 - Rev Lunge Curl Press
    02 - Side Back Pulse Lunge L
    03 - Lawn Mores L
    04 - Pike-Back Push-ups
    05 - Side Back Pulse Lunge R
    06 - Lawn Mores R
    07 - Renegade Push-ups
    08 - High Low Goblet S...

  • 30 Minute ABAB Full Body Strength Upgrades - IMPROVE YOU #11
    31:03
    30 Minute ABAB Full Body Strength Upgrades - IMPROVE YOU #11
    Episode 23

    30 Minute ABAB Full Body Strength Upgrades - IMPROVE YOU #11

    Episode 23

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 312

    Workout Breakdown:

    Warm-up

    01 - L2R Goblet Squats
    02 - Half & Half Push
    03 - F2B Pulse Squat Walks
    04 - Pike-Back Push
    05 - W-Curls
    06 - Side Lunge Pass
    07 - Side Step Curls
    08 - Side Pulse Squats
    09 - ISO Kneeling S...

  • 30 Minute Intermediate Stepping Cardio Workout - IMPROVE YOU #10
    31:17
    30 Minute Intermediate Stepping Cardio Workout - IMPROVE YOU #10
    Episode 24

    30 Minute Intermediate Stepping Cardio Workout - IMPROVE YOU #10

    Episode 24

    Equipment Needed: Butt Bands/ Mini Bands
    Level: Intermediate
    Calories Burned: 382

    Workout Breakdown:

    Warm-up

    01 - Base Step
    02 - S2S Push Off Step
    03 - Strike-up Step
    04 - Back Pull Step
    05 - Dbl Side Knee Step
    06 - Toe Tap Step L
    07 - Dbl Side Knee Step
    08 - Toe Tap Step R
    09 - S2S Front J...

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