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20 Minute Full Body Dumbbell Strength Scan Workout - GIFTMAS Day 18

INTERMEDIATE WORKOUTS • 18-Dec-2025

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 230
Weights Used: 20lbs [9kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - S2S Arnold Press Steps
02 - 12 to 3 Lat Raises
03 - Bent Row Back Flys
04 - Alt Bent Back Flys
05 - Alt Dbl Biceps Curls
06 - Dual Twist Curls
07 - Dbl Pike-Back Push-Ups
08 - Power Chest Press Thrusts
09 - Kneeling OH Tri Extensions
10 - Skull Crushers
11 - Power Press Sit-Ups
12 - DB Sit-Ups
13 - DB Oblique Drives L
14 - DB Oblique Drives R
15 - Alt Dual Squat Curty Pulses
16 - Straddle Sumo Squats
17 - Rev Cross-Over Lunges L
18 - Rev Cross-Over Lunges R
19 - RDL Pulses
20 - RDL Crosses
21 - DB Soft Bounce Calves
22 - 180 High Calves Walks

*Be sure to stretch

My HR stats: https://flow.polar.com/shared2/7e9c54f8cb0d75ad825bf87a89efb205
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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, Abs Included, LITE, Intermediate, Total Body, Dumbbells, No Music

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