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20 Minute Lower Body Hamstrings & Glutes - GIFTMAS Day 06

INTERMEDIATE WORKOUTS • 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
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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.

Tags
2025, GIFTMAS, 15-25 Min, Strength, Low Impact, No Burpees, Intermediate, Advanced, Lower Body, Dumbbells, Wall, No Music

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