Live stream preview

Watch this video and more on Millionaire Hoy Pro

Watch this video and more on Millionaire Hoy Pro

Subscribe

Already subscribed? Sign in

20 Minute Upper Body Standing Back & Biceps Workout - GIFTMAS Day 16 (Music)

QUICK WORKOUTS (Updates Daily) • 16-Dec-2025
1 comment

Equipment Needed: Dumbbells
Level: Advanced
Calories Burned: 236
Weights Used: 15-30lbs [7.8-16kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - Alt Dbl DB Curls
02 - Dbl Back Fly Curls
03 - Criss-Cross Bent Row Lifts
04 - In & Out Curls
05 - Chainsaw Rows L
06 - Chainsaw Rows R
07 - ISO Hold Curls
08 - TYAs
09 - Cross-Grab Gorilla Rows
10 - S2S Ext Rot Curls
11 - Rev Grip Bent Rows L
12 - Rev Grip Bent Rows R
13 - W-Squeeze Curls
14 - S2S W-Press Steps
15 - Alt Bent Flys
16 - Zottman Curls
17 - ISO Row Flys L
18 - ISO Row Flys R
19 - Alt Heavy Twist Curls
20 - Tri-Switch Rows
21 - Wide Gorilla Rows
22 - MAX DB Curls

*Be sure to stretch

My HR stats: https://flow.polar.com/shared2/7e9c60744b062dab76297678a92ea04e
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, Upper Body, Dumbbells, Music

Up Next in QUICK WORKOUTS (Updates Daily)

  • AMRAP #13: 15 Minute Butt Lifting Wor...
    16:15
    AMRAP #13: 15 Minute Butt Lifting Wor...

    AMRAP #13: 15 Minute Butt Lifting Wor...

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

    Estimated Calories Burned:
    89-179

    Equipment Needed:
    Mat

    Level:
    Advanced

    Workout Breakdown:

    Warm-up

    01 - Frog Hops
    02 - Bullet Lunges
    03 - Rainbow Booty
    04 - Twerk Walkers
    05 - 80/20 Hops
    06 - ISO Brid...

  • 25 Minute Total Body Sweat and Burn W...
    25:54
    25 Minute Total Body Sweat and Burn W...

    25 Minute Total Body Sweat and Burn W...

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

    Circuit 01:
    01 - Ladder-8 Push-Ups
    02 - Jugglers
    03 - Thrust Burpees
    04 - Stack Push-Ups
    05 - Bunny Hops

    Circuit 02:
    01 - Quick Knees
    02 - Cross Climbers
    03 - Frogger Push-Ups
    04 - Squat Jacks
    05 - Pulse-Ups

    C...

  • 014 - 10 Minute Fat Burning Cardio Ab...
    11:30
    014 - 10 Minute Fat Burning Cardio Ab...

    014 - 10 Minute Fat Burning Cardio Ab...

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

    Estimated Calories Burned:
    80-149

    Equipment Needed:
    None / Bodyweight

    Level:
    Advanced

    Workout Breakdown:

    01 - Shuffle Combo
    02 - Standing Abs
    03 - ISO Tap Kicks
    04 - Tri-Knee Combo
    05 - Bo...

1 Comment

×