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20 Minute Floor-Only Upper Body Workout - GIFTMAS Day 09

QUICK WORKOUTS (Updates Daily) • 09-Dec-2025

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 248
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - Kneeling Shoulder Press
02 - Kneeling Piston Press
03 - Heavy Kneeling Rows
04 - In & Out Renegade Crawls
05 - DB Pull-Overs
06 - Lying Lat Press
07 - Kneeling Pour Curls
08 - Kneeling W-Curl Thrusts
09 - Standard Push-Ups
10 - DB Chest Press
11 - DB Floor Dips
12 - Skull Crushers
13 - Kneeling Clean Thrust Press
14 - Kneeling 12 to 3 Lat Sweeps
15 - Kneeling ISO Row Flys L
16 - Kneeling ISO Row Flys R
17 - Plank Extension Holds
18 - Concentration Curls L
19 - Concentration Curls R
20 - Dbl Pike-Back Push-Ups
21 - Decline Chest Press
22 - Kneeling OH Tri Extensions

*Be sure to stretch

My HR stats: https://flow.polar.com/shared2/7e9c2374e95d4d5c3b386d94fde53c41
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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, GIFTMAS, 15-25 Min, Strength, Low Impact, No Burpees, Intermediate, Advanced, Upper Body, Dumbbells, No Music

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