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 Standing 500 Rep Full Body Challenge - ALL LEVELS #011

INTERMEDIATE (Updates Daily) • 02-Feb-2026
4 comments

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 402
Weights Used: 10-20lbs [4.5-9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Wide Arm Swings
02 - Bent Windmills
03 - 1-2 Step-Over Squats
04 - Hug & Love Drives
05 - Side Lunge Taps
06 - Standing Ab Twists

01 - Alt Twist Curls
02 - Alt Arnold Press Steps
03 - Dual DB Squats
04 - Alt Rev Lunges
05 - Pull Down Crunch Drives
06 - Trunk Twist Drives
07 - Alt Barn Press Drives
08 - Alt Bent Flys
09 - Alt GRND Step-Out Squats
10 - Side Lunge Passes
11 - S2S Skater Steps
12 - S2S Slam Squats
13 - L2R Standing Chest Flys
14 - Bent Triceps Kick-Backs
15 - GRND Step-Over Squats
16 - Alt Diagonal Lunges
17 - DB Hold Push Kicks
18 - Cross-Clean Step-Backs
19 - Alt DB Floor Snatch
20 - Alt Bent Back Flys
21 - L2R Goblet Squats
22 - Medium RDLs
23 - OH Mud Walks
24 - 1-2-3 Ab Twist Drives

Cool-Down
01 - Hug & Hold
02 - Jefferson CARs
03 - Modified Sun Flow
04 - In & Out Lizards L
05 - In & Out Lizards R
06 - Alt Pin the Needle
07 - Walk the Dog

My HR stats: https://flow.polar.com/shared2/7ea1b5d2f782b3503ec46b13276465bd
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, ALL LEVELS, 30-35 Min, Strength, Low Impact, Hi-Low Abs, No Burpees, LITE, Standing, Intermediate, Total Body, Dumbbells, No Music

Up Next in INTERMEDIATE (Updates Daily)

  • 30 Minute Intermediate Unilateral Upp...
    31:08
    30 Minute Intermediate Unilateral Upp...

    30 Minute Intermediate Unilateral Upp...

    Estimated Calories Burned:
    137-289

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Intermediate

    Workout Breakdown:

    Warm-up

    01 - ISO Hold Curls L
    02 - Uneven Push-ups L
    03 - ISO Hold Curls R
    04 - Uneven Push-ups R
    05 - Lawnmower Press L
    06 - Balance Arm Thrusts L
    07 - Lawnmower Press R
    08 - Balanc...

  • 35 Minute Arms Abs & Back Upper Body ...
    36:17
    35 Minute Arms Abs & Back Upper Body ...

    35 Minute Arms Abs & Back Upper Body ...

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 380
    Weights Used: 15-30lbs [6.8-13.6kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - Sweeping Windmills
    03 - Walk-Outs
    04 - Warrior Threaders
    05 - Half & Half Push-ups

    01 - Double Negat...

  • #09 - 30 Minute Upper Body Strength W...
    32:25
    #09 - 30 Minute Upper Body Strength W...

    #09 - 30 Minute Upper Body Strength W...

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

    Estimated Calories Burned:
    120-251

    Equipment Needed:
    Dumbbells

    Level:
    Intermediate

    Workout Breakdown:

    Warm-up

    01 - Hammer Press
    02 - Dbl Stack Push
    03 - In & Out Mowers L
    04 - Infinity Curl Ladders
    05 - In & Out M...

4 Comments

×