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30 Minute Intermediate Full Body Strength Scan - ALL LEVELS #004

NEW ESSENTIALS WORKOUTS • 29-Dec-2025
6 comments

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 314
Weights Used: 15-25lbs [6.8-11.34kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - 1-2 Step-Over Squats
03 - Standing Twists
04 - The Windmill
05 - Rainbow Swing Knees
06 - OH Rev Lunges

01 - S2S Barn Press Steps
02 - Shoulder Shrug Press
03 - Alt DB Curls
04 - Windshield Wiper Curls
05 - Alt DB Back Flys
06 - Kneeling Rows
07 - Half & Half Push-Ups
08 - DB Chest Press
09 - Kneeling F2B Tri-Extensions L
10 - Kneeling F2B Tri-Extensions R
11 - Pulse Crunch Sit-Ups
12 - Dead Bug Pulls
13 - DB Oblique Drives L
14 - DB Oblique Drives R
15 - Straddle Sumo Squats
16 - S2S GRND Squat Walks
17 - Alt Staggered Pulse Squats
18 - Rev Pulse Lunges
19 - Dual Side Drop Lunges L
20 - Dual Side Drop Lunges R
21 - RDL Pulse-Ups
22 - RDL Crosses
23 - Calves Killers
24 - 180 Calves Walks

Cool-Down
01 - Jefferson CARs
02 - Child to Cobra
03 - Alt Side Stretch
04 - Pin the Needle
05 - Walk the Dog
06 - Seated Glutes Stretch L
07 - Seated Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e9cad40cc15c4b539210d9ad880e232
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, ALL LEVELS, 30-35 Min, Beginner, Intermediate, Low Impact, No Burpees, LITE, Strength, Total Body, Dumbbells, No Music

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