30 Minute Beginner Upper Body Strength - RGOALS 4K #03
INTERMEDIATE WORKOUTS
•
11-Nov-2026
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 354
Weights Used: 10-20lbs [4.5-9kg]
Intervals: 40/20
Workout Breakdown:
Warm-up
01 - Hug & Love Raises
02 - Step Jacks
03 - Windmill Sweeps
04 - Modified Push-ups
05 - Side Stretch
01 - Inchworms
02 - Strike Down Press L
03 - Side Step Curls
04 - Strike Down Press R
05 - Dbl Stack Push
06 - High Pull Curls
07 - Dbl Swing Walk-Overs
08 - Lawn MORES L
09 - Pike-Back Push-ups
10 - Lawn MORES R
11 - Step-Back Curls
12 - Kneeling Rows
13 - Kneeling Switch Press
14 - ISO Row Flys L
15 - Pull-Over Push-ups
16 - ISO Row Flys R
17 - Concentration Curls L
18 - Pop-up Tris
19 - Concentration Curls R
20 - Tri-Switch Rows
21 - Swimmer Push-ups
22 - Lawn Press L
23 - Twist Curls
24 - Lawn Press R
25 - Dead-Man Push-ups
Cool-Down
01 - Pot Stirs L
02 - Pot Stirs R
03 - Cat Stretch
04 - Side Stretch L
05 - Side Stretch R
06 - Rev Shoulder Stretch L
07 - Rev Shoulder Stretch R
08 - Shoulder Stretch L
09 - Shoulder Stretch R
My HR stats: https://flow.polar.com/shared/7eab1b9999a02de9800cabdbd209ea44
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.
Up Next in INTERMEDIATE WORKOUTS
-
30 Minute Beginner Cardio HIIT Endura...
Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 376
Weights Used: None
Intervals: 30/15Workout Breakdown:
Warm-up
01 - Hug & Love
02 - Jump Ropes
03 - Light Jog
04 - In & Out Squats
05 - Side Knees
06 - Ham Scoops01 - S2S Hi-Low Hurdles
02 - Side Lunge Sho... -
30 Minute Beginner Cardio HIIT Endura...
Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 376
Weights Used: None
Intervals: 30/15Workout Breakdown:
Warm-up
01 - Hug & Love
02 - Jump Ropes
03 - Light Jog
04 - In & Out Squats
05 - Side Knees
06 - Ham Scoops01 - S2S Hi-Low Hurdles
02 - Side Lunge Sho... -
30 Minute LOVE Themed Full Body Worko...
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 355
Weights Used: 15lbs [6.8kg]
Intervals: 30/15Workout Breakdown:
Warm-up
01 - Hug & Love
02 - Head Turner Sprints
03 - Wear the Pants
04 - Never Split Taps
05 - Secret Admirers
06 - Scooped Up01 - Jump the Br...
