30 Minute Beginner-Intermediate Upper Body Strength - ALL LEVELS #037
INTERMEDIATE WORKOUTS
•
02-Nov-2026
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 309
Weights Used: 15-25lbs [6.8k-11.3g]
Intervals: 40/20
Workout Breakdown:
Warm-up
01 - F2B Windmills
02 - Cactus Raise Press
03 - Triangle Twists
04 - Modified Sun Flow
05 - Alt Pin the Needle
06 - Patty Cake Wrists
01 - Half & Half Push-Ups
02 - Floor Chest Press Flys
03 - Kneeling Wide Back Rows
04 - Alt Kneeling Threaders
05 - Alt DB Curls
06 - Hammer Down Curls
07 - S2S Arnold Press Steps
08 - Bent Arm Lat Raises
09 - Alt DB Back Flys
10 - Alt Bent Dead Rows
11 - Kneeling Triceps Push-Ups
12 - Kneeling Tri Extensions
13 - DB Chest Press Thrust
14 - Skull Crushers
15 - Shoulder Shrug Press
16 - Around the Worlds
17 - Chainsaw Rows L
18 - Chainsaw Rows R
19 - Inchworms
20 - DB Pull-Overs
21 - Dbl High Pull Curls
22 - Cross-Body Curls
23 - Dbl Back Fly Curl Press
24 - DB Floor Dips
Cool-Down
01 - Hug & Love Raises
02 - Pot Stirs L
03 - Pot Stirs R
04 - Cat Cow
05 - Alt Pin the Needle
06 - Side Stretch L
07 - Side Stretch R
My HR stats: https://flow.polar.com/shared/7ea9880fa76d0a827fb67b4a00d468e4
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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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