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

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 ABAB Strength Dril...
    31:30
    30 Minute Beginner ABAB Strength Dril...

    30 Minute Beginner ABAB Strength Dril...

    Equipment Needed: Dumbbells + Mat
    Level: Beginner-Intermediate
    Calories Burned: 288

    Workout Breakdown:

    Warm-up

    01 - DB Wide Squat Curls
    02 - Lawn MORES L
    03 - DB Wide Squat Curls
    04 - Lawn MORES R
    05 - Negative Push-ups
    06 - RDL Press
    07 - Negative Push-ups
    08 - RDL Press
    09 - Booty Builder...

  • 60 Minute Intermediate Lower Body Wor...
    1:01:16
    60 Minute Intermediate Lower Body Wor...

    60 Minute Intermediate Lower Body Wor...

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

    Estimated Calories Burned:
    250-538

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Intermediate

    Workout Breakdown:

    Warm-up

    01 - Heavy Hi-Low Squats
    02 - ISO DB Swings
    03 - Side Back Lunge L
    04 - Liberty Swings L
    05 - S2S Stack S...

  • #16 - 30 Minute Upper Body Upgrades W...
    32:03
    #16 - 30 Minute Upper Body Upgrades W...

    #16 - 30 Minute Upper Body Upgrades 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 - Cross Curls
    02 - Half & Half Push
    03 - Cross Curl Press
    04 - Full Push-ups
    05 - Alt Row Threaders
    06 -...

×