30 Minute Standing 500 Rep Full Body Challenge - ALL LEVELS #011
INTERMEDIATE WORKOUTS
•
02-Feb-2026
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
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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.
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