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 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
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, Upper Body, Dumbbells, No Music

Up Next in QUICK WORKOUTS (Updates Daily)

  • 20 Minute Full Body Morning HIIT Card...
    20:52
    20 Minute Full Body Morning HIIT Card...

    20 Minute Full Body Morning HIIT Card...

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

    Estimated Calories Burned:
    132-251

    Equipment Needed:
    None / Bodyweight

    Level:
    Intermediate

    Workout Breakdown:

    Warm-up

    01 - Cardio Circuit
    02 - Half & Half Push-ups
    03 - Brisk Jugglers
    04 - 1-2-3 Step B...

  • 20 Minute Quick Upper Body Workout - ...
    20:48
    20 Minute Quick Upper Body Workout - ...

    20 Minute Quick Upper Body Workout - ...

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

    Estimated Calories Burned:
    115-231

    Equipment Needed:
    Dumbbells

    Level:
    Advanced

    Workout Breakdown:

    Warm-up

    01 - Ladder Push-ups
    02 - ISO Snatch Press
    03 - Ladder Push-ups
    04 - ISO Snatch Press
    05 - Alt ...

  • Day 04: 10 Minute Cardio Abs 2 - Six ...
    13:27
    Day 04: 10 Minute Cardio Abs 2 - Six ...

    Day 04: 10 Minute Cardio Abs 2 - Six ...

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

    Equipment Needed:
    None

    Level:
    Advanced

    Workout Breakdown:
    6 Exercises 2x

    Warm-Up

    01 - Super Squats
    02 - Jugglers
    03 - Plie Jump Squats
    04 - Bobbing for Apples
    05 - Sumo Burpees
    06 - Standing Bicycles

    C...

×