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

20 Minute Tank Top Arms Upper Body Strength (Music)

INTERMEDIATE (Updates Daily) • 15-Jul-2026
4K badge
7 comments

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 211
Weights Used: 15-20lbs [6.8-9kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Goalpost Raises
02 - F2B Windmills
03 - OH Hinge Twist Reach
04 - Hugs & Love Raises
05 - BW TYA Pulses
06 - The Windmill

01 - Arnold Curl Press
02 - 12 to 3 Lat Raises
03 - Dbl High Pull Curls
04 - Alt Front Raises
05 - Bent Back Flys
06 - Lawn MORES L
07 - Lawn MORES R
08 - Shoulder Shrug Press
09 - Dbl Curl Pours
10 - Cross-Grab Gorilla Rows
11 - ISO Tri-Snatch Extensions L
12 - ISO Tri-Snatch Extensions R
13 - Bent Tris Kick-Backs
14 - Standing Piston Curls
15 - Flip Grip Bent Rows L
16 - Flip Grip Bent Rows R

Cool-Down
01 - In & Out T-Spine Flex
02 - ISO Shoulder Tri Stretch L
03 - ISO Shoulder Tri Stretch R
04 - Back Clasp Opener
05 - Pot Stirs L
06 - Pot Stirs R
07 - Triangle Twists
08 - Wall Push Stretch

My HR stats: https://flow.polar.com/shared/7ea6bd9e78771f1a26d582c36866ecee
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, 4K, 15-25 Min, Strength, Low Impact, No Burpees, Standing, Intermediate, LITE, Upper Body, Dumbbells, Music

Up Next in INTERMEDIATE (Updates Daily)

  • 30 Minute Beginners Cardio ABAB Upgra...
    31:00
    30 Minute Beginners Cardio ABAB Upgra...

    30 Minute Beginners Cardio ABAB Upgra...

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

    Estimated Calories Burned:
    113-264

    Equipment Needed:
    No Equipment / None + Mat

    Level:
    Beginners - Intermediate

    Workout Breakdown:

    Warm-up

    01 - 180 Brisk March
    02 - S2S Pause Sprints
    03 - Tri-March Jacks
    04 - Open Box Spri...

  • 30 Minute Full Body Strength Drop Set...
    31:10
    30 Minute Full Body Strength Drop Set...

    30 Minute Full Body Strength Drop Set...

    Equipment Needed: Dumbbells + Mat
    Level: Beginner-Intermediate
    Calories Burned: 302

    Workout Breakdown:

    Warm-up

    01 - High Pull Curls
    02 - Hi-Low Strike Twist Press L
    03 - Dbl Negative Push-ups
    04 - 180 Sumo Pulse Turns
    05 - Halo Lunge Calves
    06 - L2R Con Squats
    07 - Elevated Plank Hold
    08 - ...

  • Beginners #13 - 30 Minute Full Body B...
    31:59
    Beginners #13 - 30 Minute Full Body B...

    Beginners #13 - 30 Minute Full Body B...

    Always consult with a physician before beginning this or any other workout routine.

    Estimated Calories Burned:
    147-319

    Equipment Needed:
    Mat

    Level:
    Beginners-Intermediate

    Workout Breakdown:

    Warm-Up

    Circuit 01
    01 - 45 - Side Knee Sprints
    02 - 30 - Jumping Jabs
    03 - 45 - ...

7 Comments

×