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30 Minute Lower Body ABAB Strength (No Jumping) - HERO #013

LOWER BODY (Updates Daily) • 03-Nov-2025
2 comments

Equipment Needed: Dumbbells + Mat + Wall
Level: Advanced
Calories Burned: 376
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Hurdle Walks
02 - BW Air Squat Pulses
03 - OH Side Lunge Taps
04 - GRND Lunge Step-Backs
05 - Rev Lunge Threaders
06 - Kang Squats

01 - S2S Goblet Squats
02 - Hi-Low Carry Squats
03 - S2S Goblet Squats
04 - Hi-Low Carry Squats
05 - Deadlifts
06 - Wall Balance Hams L
07 - Deadlifts
08 - Wall Balance Hams R
09 - F2B Lunges L
10 - Side Back Goblet Lunge L
11 - F2B Lunges R
12 - Side Back Goblet Lunge R
13 - DB Hip Thrusts
14 - DB Clamshells L
15 - DB Hip Thrusts
16 - DB Clamshells R
17 - U-Squat Lunges
18 - Half-Whole Deadlifts
19 - U-Squat Lunges
20 - Half-Whole Deadlifts
21 - Rev Lunge Cross-Over Lunges L
22 - FWD Staggered Clean Lunges L
23 - Rev Lunge Cross-Over Lunges R
24 - FWD Staggered Clean Lunges R

Cool-Down
01 - Modified Threaders
02 - Lizard Openers L
03 - Lizard Openers R
04 - Quads Lizards L
05 - Quads Lizards R
06 - Pigeon Side Stretch L
07 - Pigeon Side Stretch R

My HR stats: https://flow.polar.com/shared2/7e9abce253e4f195993f542dda94158a
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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, HERO, 30-35 Min, Strength, Low Impact, No Burpees, Advanced, Lower Body, Dumbbells, Wall, No Music, INTENSE

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