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 Lower Body Hamstrings & Glutes - GIFTMAS Day 06

INTERMEDIATE (Updates Daily) • 06-Dec-2025

Equipment Needed: Dumbbells + Mat + Wall
Level: Intermediate-Advanced
Calories Burned: 295
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting
01 - RDL Clean Squats
02 - S2S Goblet Squats
03 - Lateral Lunges L
04 - Wall Balance Hams L
05 - Lateral Lunges R
06 - Wall Balance Hams R
07 - RDL Pulses
08 - FWD Staggered Clean Lunges L
09 - FWD Staggered Clean Lunges R
10 - DB Clamshells L
11 - DB Clamshells R
12 - Heavy DB Hip Thrusts
13 - DB Glutes Push-Offs
14 - Heavy Hi-Low Swing Squats L
15 - Heavy Hi-Low Swing Squats R
16 - U-Squat Lunges
17 - RDL Crosses
18 - 180 Squat Pulse Twists
19 - Side Leg Glutes Sweeps L
20 - Side Leg Glutes Sweeps R
21 - Heavy DB Hip Thrusts
22 - Dbl Pulse Hip Thrusts
*Be sure to stretch

My HR stats: https://flow.polar.com/shared2/7e9c14b86318665cde86d907aad3a689
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, Lower Body, Dumbbells, Wall, No Music

Up Next in INTERMEDIATE (Updates Daily)

  • 30 Minute Beginner ALL OVER ABS Core ...
    31:21
    30 Minute Beginner ALL OVER ABS Core ...

    30 Minute Beginner ALL OVER ABS Core ...

    Equipment Needed: Dumbbells + Mat
    Level: Beginner-Intermediate
    Calories Burned: 313

    Workout Breakdown:

    Warm-up

    01 - Standing Ab Twist Kicks L
    02 - Combo Attack Squats
    03 - Standing Ab Twist Kicks R
    04 - Laying Toe Tap Sit-ups
    05 - Raised DB Pulse Crunch
    06 - ISO DB Swings
    07 - ISO Leg Sprin...

  • 35 Minute LIVE Kicking Abs and Making...
    37:00
    35 Minute LIVE Kicking Abs and Making...

    35 Minute LIVE Kicking Abs and Making...

    HoyPRO Gold Merch & More:
    https://hoypro.myshopify.com/products/hoypro-gold-member-tee

    Donate to our crowdfund here:
    https://bit.ly/HoyPROPayPal

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 515

    Workout Breakdown:

    Warm-up

    01 - 180 Hook Sprints
    02 - Hero T...

  • 30 Minute Full Body Drop Sets Countdo...
    31:15
    30 Minute Full Body Drop Sets Countdo...

    30 Minute Full Body Drop Sets Countdo...

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 401
    Weights Used: 15-30lbs [6.8-13.6kg]
    Intervals: 40/30/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Alt Butt Kick Squats
    03 - A-Jacks
    04 - Windmill Sweeps
    05 - Walkouts
    06 - Best Stretch

    01 - S2S Hang Squat ...

×