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

30 Minute Standing 500 Rep Full Body Challenge - ALL LEVELS #011 (Music)

INTERMEDIATE (Updates Daily) • 02-Feb-2026
17 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, Music

Up Next in INTERMEDIATE (Updates Daily)

  • 40 Minute All Standing Full Body Dumb...
    41:21
    40 Minute All Standing Full Body Dumb...

    40 Minute All Standing Full Body Dumb...

    Equipment Needed: Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 636
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Alt Step Jacks
    03 - Side Lunge Squats
    04 - Alt Cossack Threaders
    05 - T-Windmill Taps
    06 - Step-Up Swing Kicks

    01 - A...

  • 60 Minute Total Body HIIT Strength Hy...
    1:01:12
    60 Minute Total Body HIIT Strength Hy...

    60 Minute Total Body HIIT Strength Hy...

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

    Estimated Calories Burned:
    246-567

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Intermediate - Advanced

    Workout Breakdown:

    Warm-up

    01 - Sprinter Burpees
    02 - DBL DB Swings
    03 - 180 Switch Lunges
    04 - Rev Lunge Swings
    05 - Shu...

  • 45 Minute Chest, Shoulders & Back Upp...
    46:32
    45 Minute Chest, Shoulders & Back Upp...

    45 Minute Chest, Shoulders & Back Upp...

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 484
    Weights Used: 10-35lbs [4.5-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - F2B Shoulder Swings
    03 - Standing Trunk Twists
    04 - Bent Fly Twist Reach
    05 - Walkouts
    06 - F2B Plank Ro...

17 Comments

×