INTERMEDIATE WORKOUTS

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  • 30 Minute Unilateral Lower Body Workout - NEW YOU #13
    31:31
    30 Minute Unilateral Lower Body Workout - NEW YOU #13

    30 Minute Unilateral Lower Body Workout - NEW YOU #13

    Equipment Needed: Dumbbells + Mat
    Level: Beginner-Intermediate
    Calories Burned: 315

    Workout Breakdown:

    Warm-up

    01 - Squat Wide Side Lunge L
    02 - Booty Builders L
    03 - Squat Wide Side Lunge R
    04 - Booty Builders R
    05 - Staggered RDL Pulses L
    06 - Halo Lunge Hops L
    07 - Staggered RDL Pulses R...

  • 30 Minute Full Body Strength Boost - NEW YOU #11
    31:12
    30 Minute Full Body Strength Boost - NEW YOU #11

    30 Minute Full Body Strength Boost - NEW YOU #11

    Equipment Needed: Dumbbells + Mat
    Level: Beginner-Intermediate
    Calories Burned: 309

    Workout Breakdown:

    Warm-up

    01 - Carry Squat Press
    02 - Shoulder Tap Walk-Outs
    03 - Carry Squat Press
    04 - Shoulder Tap Walk-Outs
    05 - Side Back Lunge Curls L
    06 - Kneeling Row Step Hops
    07 - Side Back Lunge ...

  • 30 Minute All Standing Beginner HIIT Workout - NEW YOU #10
    31:18
    30 Minute All Standing Beginner HIIT Workout - NEW YOU #10

    30 Minute All Standing Beginner HIIT Workout - NEW YOU #10

    Equipment Needed: No Equipment
    Level: Beginner-Intermediate
    Calories Burned: 396

    Workout Breakdown:

    Warm-up

    01 - Dbl Butt Kick Hops
    02 - Jump Rope Hops
    03 - A-Jacks
    04 - Hustle Tap Hops L
    05 - L2R Shadow Jabs
    06 - Hustle Tap Hops R
    07 - F2B Jab Steps
    08 - S2S Quick Knees
    09 - Surfer Hops
    10...

  • 30 Minute Total Abs Workout for Beginners - NEW YOU #12
    31:06
    30 Minute Total Abs Workout for Beginners - NEW YOU #12

    30 Minute Total Abs Workout for Beginners - NEW YOU #12

    Equipment Needed: Dumbbells + Mat
    Level: Beginner-Intermediate
    Calories Burned: 309

    Workout Breakdown:

    Warm-up

    01 - Dbl Knee Ab Twists
    02 - ISO Leg Sprints L
    03 - Slam Switch Drives L
    04 - Seatbelt Swings L
    05 - ISO Leg Sprints R
    06 - Slam Switch Drives R
    07 - Seatbelt Swings R
    08 - Raised ...

  • 30 Minute No Repeat Upper Body Workout for Beginners - NEW YOU #09
    31:10
    30 Minute No Repeat Upper Body Workout for Beginners - NEW YOU #09

    30 Minute No Repeat Upper Body Workout for Beginners - NEW YOU #09

    Equipment Needed: Dumbbells + Mat
    Level: Beginner-Intermediate
    Calories Burned: 283

    Workout Breakdown:

    Warm-up

    01 - In & Out Curl Press
    02 - Dbl Negative Push-ups
    03 - Kneeling Rows
    04 - Side Threaders L
    05 - DB Pull-Overs
    06 - Side Threaders R
    07 - Rev Lunge Curls
    08 - RDL Press
    09 - In & ...

  • 30 Minute Full Body Light Weight Tabata Workout - NEW YOU #08
    31:22
    30 Minute Full Body Light Weight Tabata Workout - NEW YOU #08

    30 Minute Full Body Light Weight Tabata Workout - NEW YOU #08

    Equipment Needed: Dumbbells + Mat
    Level: Beginner-Intermediate
    Calories Burned: 362

    Workout Breakdown:

    Warm-up

    Circuit 01 (2x):
    01 - 1-2-3 DB Sprints
    02 - DB Side Pass Hops L
    03 - Mechanic Squats
    04 - Jack Step Press
    05 - DB Side Pass Hops R
    06 - Halo Lunge Hops
    07 - Elevated Push-ups
    08 - ...

  • 30 Minute 30 Day New You Initiation Workout - NEW YOU #01
    31:41
    30 Minute 30 Day New You Initiation Workout - NEW YOU #01

    30 Minute 30 Day New You Initiation Workout - NEW YOU #01

    Equipment Needed: Dumbbells + Mat
    Level: Beginner-Intermediate
    Calories Burned: 362

    Workout Breakdown:

    Warm-up

    01 - Sprinter Hop Jacks
    02 - Halo Lunge Hops
    03 - Sprinter Hop Jacks
    04 - Halo Lunge Hops
    05 - Shoulder Tap Walk-Outs
    06 - Rev Luge Curls
    07 - Shoulder Tap Walk-Outs
    08 - Rev Lunge...

  • 30 Min Full Body Compound Strength Workout - NEW YOU #04
    31:18
    30 Min Full Body Compound Strength Workout - NEW YOU #04

    30 Min Full Body Compound Strength Workout - NEW YOU #04

    Equipment Needed: Dumbbells + Mat
    Level: Beginner-Intermediate
    Calories Burned: 306

    Workout Breakdown:

    Warm-up

    01 - Rev Pulse Lunges
    02 - RDL Press
    03 - Mod Renegades
    04 - DB Pull-Overs
    05 - ISO DB Swings
    06 - Squat Wide Side Lunge L
    07 - Side Step Curls
    08 - Squat Wide Side Lunge R
    09 - Ba...

  • 30 Minute Lower Body Workout with Butt Bands - NEW YOU #06
    31:31
    30 Minute Lower Body Workout with Butt Bands - NEW YOU #06

    30 Minute Lower Body Workout with Butt Bands - NEW YOU #06

    Equipment Needed: Dumbbells + Mat + Bands
    Level: Beginner-Intermediate
    Calories Burned: 310

    Workout Breakdown:

    Warm-up

    01 - Hi-Low Goblet Squats
    02 - Lateral Lunges L
    03 - S2S Tube Walks
    04 - Lateral Lunges R
    05 - S2S Banded Squats
    06 - Rev Lunge RDLs L
    07 - DB Stack Squats
    08 - Rev Lunge R...

  • 30 Minute Complete Upper Body Workout for Beginners - NEW YOU #02
    31:16
    30 Minute Complete Upper Body Workout for Beginners - NEW YOU #02

    30 Minute Complete Upper Body Workout for Beginners - NEW YOU #02

    Equipment Needed: Dumbbells + Mat
    Level: Beginner-Intermediate
    Calories Burned: 270

    Workout Breakdown:

    Warm-up

    01 - Cross Curl Press L
    02 - Dbl Negative Push-ups
    03 - Cross Curl Press R
    04 - Dbl Negative Push-ups
    05 - DB Pull-Overs
    06 - ISO Kneeling Rows L
    07 - DB Pull-Overs
    08 - ISO Kneeli...

  • 30 Minute Six-Pack Abs Workout for Beginners - NEW YOU #05
    31:31
    30 Minute Six-Pack Abs Workout for Beginners - NEW YOU #05

    30 Minute Six-Pack Abs Workout for Beginners - NEW YOU #05

    Equipment Needed: Dumbbells + Mat
    Level: Beginner-Intermediate
    Calories Burned: 221

    Workout Breakdown:

    Warm-up

    01 - Hi-Low Angel Swings
    02 - Side Hip Dips L
    03 - Hi-Low Angel Swings
    04 - Side Hip Dips R
    05 - Raised DB Pulse Crunch
    06 - Training Wheels
    07 - Raised DB Pulse Crunch
    08 - Traini...

  • 30 Minute Beginner ALL OVER ABS Core Strength Workout - START STRONG #26
    31:21
    30 Minute Beginner ALL OVER ABS Core Strength Workout - START STRONG #26

    30 Minute Beginner ALL OVER ABS Core Strength Workout - START STRONG #26

    Equipment Needed: Dumbbells + Mat
    Level: Beginner-Intermediate
    Calories Burned: 313

    Workout Breakdown:

    Warm-up

    01 - Standing Ab Twist Kicks L
    02 - Combo Attack Squats
    03 - Standing Ab Twist Kicks R
    04 - Laying Toe Tap Sit-ups
    05 - Raised DB Pulse Crunch
    06 - ISO DB Swings
    07 - ISO Leg Sprin...

  • 30 Minute Complete Beginner Upper Body Workout - START STRONG #24
    31:14
    30 Minute Complete Beginner Upper Body Workout - START STRONG #24

    30 Minute Complete Beginner Upper Body Workout - START STRONG #24

    Equipment Needed: Dumbbells + Mat
    Level: Beginner-Intermediate
    Calories Burned: 246

    Workout Breakdown:

    Warm-up

    01 - High Pull Curls
    02 - Around the Worlds
    03 - Side Mod Push L
    04 - DB Chest Press
    05 - Side Mod Push R
    06 - DB Pull-Over Flys
    07 - Side Step Curls
    08 - Lawn Press L
    09 - Plank S...

  • 30 Minute Beginner Butt & Quads Workout (With Butt Bands) - START STRONG #23
    31:18
    30 Minute Beginner Butt & Quads Workout (With Butt Bands) - START STRONG #23

    30 Minute Beginner Butt & Quads Workout (With Butt Bands) - START STRONG #23

    Equipment Needed: Dumbbells + Butt Bands + Mat
    Level: Beginner-Intermediate
    Calories Burned: 293

    Workout Breakdown:

    Warm-up

    01 - S2S Banded Squats
    02 - Side Pulse Lunge L
    03 - S2S Banded Squats
    04 - Side Pulse Lunge R
    05 - Banded Scorpion Pulse L
    06 - Banded Hip Thrusts
    07 - Banded Scorpion...

  • 30 Minute Hams, Calves and Glutes Posterior Workout - START STRONG #25
    31:10
    30 Minute Hams, Calves and Glutes Posterior Workout - START STRONG #25

    30 Minute Hams, Calves and Glutes Posterior Workout - START STRONG #25

    Equipment Needed: Dumbbells + Mat
    Level: Beginner-Intermediate
    Calories Burned: 308

    Workout Breakdown:

    Warm-up

    01 - DB Ham Swings
    02 - Goblet Pulse Squats
    03 - Staggered Pulse RDLs L
    04 - Booty Builders L
    05 - MAX Calves Raises
    06 - Staggered Pulse RDLs R
    07 - Booty Builders R
    08 - Squat Wi...

  • 30 Minute Beginner ABAB Strength Drills Full Body Workout - START STRONG #27
    31:30
    30 Minute Beginner ABAB Strength Drills Full Body Workout - START STRONG #27

    30 Minute Beginner ABAB Strength Drills Full Body Workout - START STRONG #27

    Equipment Needed: Dumbbells + Mat
    Level: Beginner-Intermediate
    Calories Burned: 288

    Workout Breakdown:

    Warm-up

    01 - DB Wide Squat Curls
    02 - Lawn MORES L
    03 - DB Wide Squat Curls
    04 - Lawn MORES R
    05 - Negative Push-ups
    06 - RDL Press
    07 - Negative Push-ups
    08 - RDL Press
    09 - Booty Builder...

  • 30 Minute Full Body Beginner Hybrid Strength Workout - START STRONG #22
    31:17
    30 Minute Full Body Beginner Hybrid Strength Workout - START STRONG #22

    30 Minute Full Body Beginner Hybrid Strength Workout - START STRONG #22

    Equipment Needed: Dumbbells + Mat
    Level: Beginner-Intermediate
    Calories Burned: 296

    Workout Breakdown:

    Warm-up

    01 - ISO Squat Press L
    02 - Half & Hold Push-ups
    03 - ISO Squat Press R
    04 - Rev Lunge Curls
    05 - Plank Rotations
    06 - DB Pull-Overs
    07 - Goblet Stack Squats
    08 - RDL Pulse Side Lu...

  • 30 Minute LIVE KILLER Lower Body Strength Workout
    31:15
    30 Minute LIVE KILLER Lower Body Strength Workout

    30 Minute LIVE KILLER Lower Body Strength Workout

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 400

    Workout Breakdown:

    Warm-up

    01 - Hi-Low Goblet Squats
    02 - U-Squat Lunges
    03 - Half Whole Staggered RDLs L
    04 - Squat Wide Side Lunge L
    05 - ISO Grounded Lunges L
    06 - DB Ham Swings
    07 - Half Whole Staggered ...

  • 30 Minute Low Impact High Sweat Workout - Sweat Party #19
    31:58
    30 Minute Low Impact High Sweat Workout - Sweat Party #19

    30 Minute Low Impact High Sweat Workout - Sweat Party #19

    Estimated Calories Burned:
    156-328

    Equipment Needed:
    No Equipment

    Level:
    Intermediate

    Workout Breakdown:

    Warm-up

    01 - Brisk Heel Taps
    02 - S2S Dbl Shuffle Taps
    03 - Tap Ab Twists
    04 - Gecko Push-ups
    05 - Agility March
    06 - Side Lunge Ab Twists L
    07 - 180 Hook March
    08 - Side Lunge Ab Twist...

  • 30 Minute World-Wide Strength Themed Workout - Sweat Party #13
    32:25
    30 Minute World-Wide Strength Themed Workout - Sweat Party #13

    30 Minute World-Wide Strength Themed Workout - Sweat Party #13

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Intermediate-Advanced

    Calories Burned:
    173-352

    Workout Breakdown:

    Warm-up

    01 - DB American Swings
    02 - Bulgarian Lunges L
    03 - DB American Swings
    04 - Bulgarian Lunges R
    05 - Fly Around the Worlds
    06 - Hindu Push-ups
    07 - Fly Around the Worlds
    08 - ...

  • 30 Minute LIVE Left/Right Hybrid Sweat & Pump - Sweat Party #10
    34:30
    30 Minute LIVE Left/Right Hybrid Sweat & Pump - Sweat Party #10

    30 Minute LIVE Left/Right Hybrid Sweat & Pump - Sweat Party #10

    This workout was recorded LIVE on Sat 09/17/2022. Catch us live every Saturday @ 8am CT. Ro participate in live chats during our live workouts, join our HoyPRO Party Chat discord @ https://discord.gg/hoypro

    Estimated Calories Burned:
    184-362

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced
    ...

  • 30 Minute Standing Cardio & Butt Bands Workouts - Sweat Party #05
    31:53
    30 Minute Standing Cardio & Butt Bands Workouts - Sweat Party #05

    30 Minute Standing Cardio & Butt Bands Workouts - Sweat Party #05

    Estimated Calories Burned:
    174-343

    Equipment Needed:
    No Equipment + Butt Bands

    Level:
    Intermediate-Advanced

    Workout Breakdown:

    Warm-up

    01 - S2S Shuffle Hops
    02 - S2S Grounded Tube Walks
    03 - Jump the Broom
    04 - F2B Grounded Tube Walk
    05 - Half Whole Sprints L
    06 - Grounded V-Steps L
    07 - H...

  • 30 Minute LIVE Sweat ABAB Upgrades Workout - Sweat Party #01
    33:44
    30 Minute LIVE Sweat ABAB Upgrades Workout - Sweat Party #01

    30 Minute LIVE Sweat ABAB Upgrades Workout - Sweat Party #01

    This workout was recorded LIVE on 09/05/2022, to participate in live chats during our live workouts, please join our HoyPRO Party Chat discord @ https://discord.gg/hoypro

    Estimated Calories Burned:
    177-350

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Intermediate-Advanced

    Workout Breakdown:

    Wa...

  • 30 Minute Full Body Strength Freestyle Workout (Low Impact)
    32:17
    30 Minute Full Body Strength Freestyle Workout (Low Impact)

    30 Minute Full Body Strength Freestyle Workout (Low Impact)

    Estimated Calories Burned:
    177-350

    Equipment Needed:
    Dumbbells & Mat

    Level:
    Intermediate-Advanced

    Workout Breakdown:

    Warm-up

    01 - Deadlift Press
    02 - F2D Lunges L
    03 - Close Grip Push-ups
    04 - DB Pull-Overs
    05 - F2D Lunges R
    06 - Hi-Low Goblet Squats
    07 - DB Hip Thrusts
    08 - Shin Grab...

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