Live stream preview

Watch this video and more on Millionaire Hoy Pro

Watch this video and more on Millionaire Hoy Pro

Start your free trial

Already subscribed? Sign in

30 Minute Lower Body Strength Control Power - HERO #023 (Music)

LOWER BODY (Updates Daily) • 14-Jan-2026

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 404
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

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

01 - S2S Goblet Squats
02 - Detonation Squats
03 - Negative Drop Squats

04 - Side Lunge Passes
05 - S2S Cossack Pulses
06 - S2S Cossack Switch Drives

07 - Alt Rev Lunges
08 - Con Rev Pulse Lunges
09 - DB GRND Switch Lunge Drives

10 - Medium RDLs
11 - HEAVY RDLs
12 - DB Kang Squats

13 - Dual DB Squats
14 - 180 Sumo Pulse Turns
15 - GRND Pick-Up Squats

16 - U-Squats
17 - S2S Lumberjack Lunges
18 - Halo Lunge Hops

19 - Alt Rev Goblet Squats
20 - Goblet Rev Stack Squats
21 - Switch Pick Rev Lunges

22 - RDL Crosses
23 - Top Loaded Good Mornings
24 - Alt Touch-Down Swings

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

My HR stats: https://flow.polar.com/shared2/7ea12b26be56050fce4a5be61f80e038
Tip Us: https://buymeacoffee.com/millionairehoy

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
2026, HERO, 30-35 Min, Strength, No Burpees, Standing, Advanced, Extreme, Lower Body, Dumbbells, Music, INTENSE

Up Next in LOWER BODY (Updates Daily)

  • #62 - 30 Minute Lower Body PUSH Worko...
    31:43
    #62 - 30 Minute Lower Body PUSH Worko...

    #62 - 30 Minute Lower Body PUSH Worko...

    Join our HoyPro VIP Facebook Group:
    http://bit.ly/HoyProVIPFacebook

    Estimated Calories Burned:
    164-330

    Equipment Needed:
    Dumbbells, Wall + Mat

    Level:
    Intermediate-Advanced

    Workout Breakdown:

    Warm-up

    01 - S2S Duck Lunge Sprints
    02 - S2S Builder Squat Lunges
    03 - Heavy DB Swings
    04 - Gravit...

  • 30 Minute Full Lower Body Strength Wo...
    31:14
    30 Minute Full Lower Body Strength Wo...

    30 Minute Full Lower Body Strength Wo...

    Equipment Needed: Dumbbells + Mat
    Level: Beginner
    Calories Burned: 293

    Workout Breakdown:

    Warm-up

    01 - Hi-Low Goblet Squats
    02 - Rev Lunge RDL L
    03 - High Low Goblet Squats
    04 - Rev Lunge RDL R
    05 - Lateral Lunges L
    06 - DB Hip Thrusts
    07 - Lateral Lunges R
    08 - DB Hip Thrusts
    09 - Side Pla...

  • 30 Minute ACCOUNTABILITY Lower Body &...
    31:51
    30 Minute ACCOUNTABILITY Lower Body &...

    30 Minute ACCOUNTABILITY Lower Body &...

    Join our HoyPro VIP Facebook Group:
    http://bit.ly/HoyProVIPFacebook

    Estimated Calories Burned:
    165-348

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Beginner-Intermediate

    Workout Breakdown:

    Warm-up

    01 - In & Out Air Squats
    02 - S2S Stack Squats
    03 - Hydrant Lifts L
    04 - Side Lunge Calves L...

×