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

20 Minute Lower Body Hamstrings & Glutes - GIFTMAS Day 06

QUICK WORKOUTS (Updates Daily) • 06-Dec-2025

Equipment Needed: Dumbbells + Mat + Wall
Level: Intermediate-Advanced
Calories Burned: 295
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting
01 - RDL Clean Squats
02 - S2S Goblet Squats
03 - Lateral Lunges L
04 - Wall Balance Hams L
05 - Lateral Lunges R
06 - Wall Balance Hams R
07 - RDL Pulses
08 - FWD Staggered Clean Lunges L
09 - FWD Staggered Clean Lunges R
10 - DB Clamshells L
11 - DB Clamshells R
12 - Heavy DB Hip Thrusts
13 - DB Glutes Push-Offs
14 - Heavy Hi-Low Swing Squats L
15 - Heavy Hi-Low Swing Squats R
16 - U-Squat Lunges
17 - RDL Crosses
18 - 180 Squat Pulse Twists
19 - Side Leg Glutes Sweeps L
20 - Side Leg Glutes Sweeps R
21 - Heavy DB Hip Thrusts
22 - Dbl Pulse Hip Thrusts
*Be sure to stretch

My HR stats: https://flow.polar.com/shared2/7e9c14b86318665cde86d907aad3a689
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
2025, GIFTMAS, 15-25 Min, Strength, Low Impact, No Burpees, Intermediate, Advanced, Lower Body, Dumbbells, Wall, No Music

Up Next in QUICK WORKOUTS (Updates Daily)

  • 076 - 10 Minute Upper Body Strength D...
    11:22
    076 - 10 Minute Upper Body Strength D...

    076 - 10 Minute Upper Body Strength D...

    Always consult with a physician before beginning this or any other workout routine.

    Estimated Calories Burned:
    74-137

    Equipment Needed:
    Dumbbells

    Level:
    Advanced

    Workout Breakdown:

    01 - 180 Renegades
    02 - Alt Curls
    03 - In & Out Arnolds
    04 - Gecko Divers
    05 - Tri-Back Flys...

  • 15 Minute Sports Themed Pure Cardio W...
    16:21
    15 Minute Sports Themed Pure Cardio W...

    15 Minute Sports Themed Pure Cardio W...

    Equipment Needed: No Equipment
    Level: Intermediate-Advanced
    Calories Burned: 237
    Steps: 2174

    Workout Breakdown:

    01 - S2S Hi-Low Hurdles
    02 - Referee Jacks
    03 - Base Stealers L
    04 - 180 Hook Sprints
    05 - Base Stealers R
    06 - Slam Dunk Sprint-Backs
    07 - 3-Station Half Jugglers
    08 - Defensive Sh...

  • 067 - 10 Minute Hi-Low Upper & Lower ...
    11:40
    067 - 10 Minute Hi-Low Upper & Lower ...

    067 - 10 Minute Hi-Low Upper & Lower ...

    Always consult with a physician before beginning this or any other workout routine.

    Estimated Calories Burned:
    75-135

    Equipment Needed:
    Dumbbells

    Level:
    Advanced

    Workout Breakdown:

    01 - Ladder Push-ups
    02 - Pick-up Lunges
    03 - Alternating Curls
    04 - Typewriters
    05 - Lawnmo...

×