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 Full Body Strength Workout - GIFTMAS Day 23

QUICK WORKOUTS (Updates Daily) • 23-Dec-2025

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 250
Weights Used: 15-20lbs [6.8-9kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - Kneeling Clean Thrust Press
02 - Kneeling Halo Core Twists
03 - Kneeling Power Lunge Cleans L
04 - ISO Glutes Pull-Over Thrusts L
05 - Kneeling Power Lunge Cleans R
06 - ISO Glutes Pull-Over Thrusts R
07 - DB Bridge Ham Walks
08 - Alt Bear Rows
09 - Renegade Push-Ups
10 - DB Sit-Ups
11 - Power Pass-Over Sit-Ups
12 - Reclined Bicycle Passes
13 - DB Glutes Stabbers
14 - DB Donkey Kicks L
15 - DB Donkey Kicks R
16 - Alt Kneeling DB Snatch
17 - Kneeling W-Curl Thrusts
18 - L2R Staggered Push Walks
19 - Kneeling Balance Rows L
20 - Kneeling Balance Rows R
21 - Power Pour Chest Press
22 - Alt DB Dead-Bug Press

*Be sure to stretch

My HR stats: https://flow.polar.com/shared2/7e9c95650e159c1f58697ca3c7c22fb5
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, Abs Included, Advanced, Total Body, Dumbbells, No Music, INTENSE

Up Next in QUICK WORKOUTS (Updates Daily)

  • 15 Minute Shoulder & Triceps Workout ...
    16:35
    15 Minute Shoulder & Triceps Workout ...

    15 Minute Shoulder & Triceps Workout ...

    Equipment Needed: Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 197
    Weights Used: 10-35lbs [4.5-16g]
    Intervals: 40/15

    Workout Breakdown:

    *Warm up before starting
    01 - S2S Arnold Press
    02 - Lumberjack Tri Press
    03 - Sup World Lat Sweeps
    04 - Tri Kick-Back Steps
    05 - W-Raise Press Step...

  • 096 - 10 Minute Killer Calves Sculpti...
    11:40
    096 - 10 Minute Killer Calves Sculpti...

    096 - 10 Minute Killer Calves Sculpti...

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

    Estimated Calories Burned:
    56-97

    Equipment Needed:
    Dumbbells

    Level:
    Advanced

    Workout Breakdown:

    01 - X-Calf Hops
    02 - Wide Calf Raises
    03 - ISO Calf Raises
    04 - Standard Calf Raises
    05 - El...

  • 20 Minute Total Body Quick Deep Stret...
    20:59
    20 Minute Total Body Quick Deep Stret...

    20 Minute Total Body Quick Deep Stret...

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

    Estimated Calories Burned:
    52-96

    Equipment Needed:
    Yoga Mat + Stick or Towel

    Level:
    Intermediate

    Workout Breakdown:

    01 - Cat Cow
    02 - Child's Pose
    03 - Side Stretch L
    04 - Side Stretch R
    05 - Windmills Tw...

×