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 Standing Strength & Conditioning Workout - GIFTMAS Day 11

QUICK WORKOUTS (Updates Daily) • 11-Dec-2025
2 comments

Equipment Needed: Dumbbells
Level: Advanced
Calories Burned: 306
Weights Used: 20lbs [9kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - Hi-Low Thruster Press
02 - L2R Hi-Hold RDL Side Lunges
03 - Alt Bent Wide Gorilla Rows
04 - Alt Hammer Curl Curtsies
05 - Top Loaded Kang Squats
06 - Hi-Low Strike Press L
07 - Hi-Low Strike Press R
08 - Swing Clean Carry Lunges
09 - ISO Balance Ham Rows L
10 - ISO Balance Ham Rows R
11 - W-Raise Press Steps
12 - Offset Curtsy-Squat-Side Lunge L
13 - Offset Curtsy-Squat-Side Lunge R
14 - Low Halo Squats
15 - OH Rev Lunge Drives
16 - Sumo Squat High Pulls
17 - ISO Balance Curl Press L
18 - ISO Balance Curl Press R
19 - Alt Bent Flys
20 - Alt Halo Lunges
21 - Offset Hammer Curl Squats
22 - Standing Devil Press

*Be sure to stretch

My HR stats: https://flow.polar.com/shared2/7e9c2da09a5b30dd8702c03512d44c0a
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, Standing, Advanced, Total Body, Dumbbells, No Music, INTENSE

Up Next in QUICK WORKOUTS (Updates Daily)

  • 15 Minute Fat Burning Cardio HIIT Wor...
    16:08
    15 Minute Fat Burning Cardio HIIT Wor...

    15 Minute Fat Burning Cardio HIIT Wor...

    Equipment Needed: No Equipment
    Level: Intermediate-Advanced
    Calories Burned: 235
    Steps: 2127

    Workout Breakdown:

    01 - Hi-Low Sprints
    02 - Half Whole Box Skaters
    03 - 180 Brisk March Jugglers
    04 - L2R Low Pedal Heismans
    05 - Level-Up Tap-Unders
    06 - F2B Uppercut Flys
    07 - F2B Relay Jugglers
    08 ...

  • 023 - 10 Minute Flat Stomach Training...
    11:40
    023 - 10 Minute Flat Stomach Training...

    023 - 10 Minute Flat Stomach Training...

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

    Estimated Calories Burned:
    63-118

    Equipment Needed:
    Mat

    Level:
    Advanced

    Workout Breakdown:

    01 - Bull Frogs
    02 - Plank Jacks
    03 - Butterfly Pulse
    04 - Airplane Holds
    05 - High-Heel Taps
    06 ...

  • #11 - 20 Minute Explosive Plyo Sports...
    21:26
    #11 - 20 Minute Explosive Plyo Sports...

    #11 - 20 Minute Explosive Plyo Sports...

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

    Estimated Calories Burned:
    137-263

    Equipment Needed:
    None

    Level:
    Advanced

    Workout Breakdown:

    Warm-up

    01 - S2S Hurdles
    02 - Plyo Hurdles
    03 - Gridiron Pushups
    04 - Football Hustle
    05 - Jump Shot Burpees...

2 Comments

×