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NEW WORKOUTS

NEW WORKOUTS

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NEW WORKOUTS
  • 30 Minute Easy Stepping Cardio Workout (4000 Steps)
    30 Minute Easy Stepping Cardio Workout (4000 Steps)
    2 items

    30 Minute Easy Stepping Cardio Workout (4000 Steps)

    2 items

    Equipment Needed: No Equipment
    Level: Beginner-Intermediate
    Calories Burned:
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    01 - Base Step
    02 - High March
    03 - Chest Clap Steps
    04 - Back Pull Butt Kicks
    05 - Hi-Low Ice Skater Steps
    06 - S2S Shuffle Drives
    07 - Grounded Jab Step-Backs
    ...

  • 75 Hoy Community Survey - Help Us Design the Best Fitness Challenge Ever
    00:30
    75 Hoy Community Survey - Help Us Design the Best Fitness Challenge Ever

    75 Hoy Community Survey - Help Us Design the Best Fitness Challenge Ever

    75 Hoy is just around the corner (April 7th), and I'll start filming this upcoming week! Help us make this challenge the best it can be by sharing your thoughts and completing this quick survey.

    P.S. Answering these questions will also help you identify potential challenges and solutions as we g...

  • 30 & 45 Minute All Standing No Jumping Tabata (Light Weights)
    30 & 45 Minute All Standing No Jumping Tabata (Light Weights)
    4 items

    30 & 45 Minute All Standing No Jumping Tabata (Light Weights)

    4 items

    Equipment Needed: Light Dumbbells
    Level: Advanced
    Calories Burned: 746
    Weights Used: 10lbs [4.5kg]

    Workout Breakdown:

    Warm-up
    01 - Alt Slant Jack Jumps
    02 - Standing Twists
    03 - OH Side Lunge Taps
    04 - Sunrise Squats
    05 - The Windmill
    06 - Step-Up Swing Kicks

    01 - S2S Quick Curl Steps
    02 - Ar...

  • NEW 75 Day Strength & Conditioning Challenge - April 7th
    48:25
    NEW 75 Day Strength & Conditioning Challenge - April 7th

    NEW 75 Day Strength & Conditioning Challenge - April 7th

    #75HOY Starts April 7th 2025
    75 Days, 75 Minutes, 7500 Steps, and 75 Days before Summer.
    This is more than a workout challenge and incorporates the 4 pillars of HoyPRO - Fitness, Food, Family and Focus.

    1 - FITNESS
    a. Two workouts per day - 45 minutes with me and 30 minutes on your own.
    b. 750...

  • 40 Minute Full Body Resistance Band Workout (No Jumping - All Standing)
    40 Minute Full Body Resistance Band Workout (No Jumping - All Standing)
    2 items

    40 Minute Full Body Resistance Band Workout (No Jumping - All Standing)

    2 items

    Equipment Needed: Resistance Band or Dumbbells
    Level: Advanced
    Calories Burned: 576
    Weights Used: Resistance Band
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - OH Banded CARs
    03 - Rev Lunge Pull-Overs
    04 - Deep Banded Kang Squats
    05 - Banded GM Twists
    06 - Banded Matr...

  • 40 Minute All Standing Full Body Dumbbell Workout (No Jumping)
    40 Minute All Standing Full Body Dumbbell Workout (No Jumping)
    2 items

    40 Minute All Standing Full Body Dumbbell Workout (No Jumping)

    2 items

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 664
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Hugs & Love Drives
    02 - In & Out Curtsy Squats
    03 - Slanted Step Jacks
    04 - Jefferson CARs
    05 - Alt Cossack Threaders
    06 - Step-Up Swing Kicks

    01 -...

  • 30 Minute Standing Intermediate Legs & Abs Workout (No Jumping)
    30 Minute Standing Intermediate Legs & Abs Workout (No Jumping)
    2 items

    30 Minute Standing Intermediate Legs & Abs Workout (No Jumping)

    2 items

    Equipment Needed: Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 432
    Weights Used: 15lbs [6.8kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Sunrise Squats
    02 - OH Side Lunge Taps
    03 - Open Gate Pulls L
    04 - Open Gate Pulls R
    05 - Ham Scoop Swings
    06 - Windmill Taps

    01 - S2S Hi-...

  • 20 Minute Beginner Tabata Cardio Workout (All Standing)
    20 Minute Beginner Tabata Cardio Workout (All Standing)
    2 items

    20 Minute Beginner Tabata Cardio Workout (All Standing)

    2 items

    Equipment Needed: No Equipment
    Level: Beginner-Intermediate
    Calories Burned: 284
    Weights Used: lbs [kg]
    Intervals: 20/10

    Workout Breakdown:

    01 - Jump Ropes
    02 - Stiff Arm Butt Kicks
    03 - Jump Ropes
    04 - Stiff Arm Butt Kicks
    05 - Dbl Jack Quad-Steps
    06 - GRND Twist Jabs
    07 - Dbl Jack Quad-Steps...

  • 30 Minute Full Body Intermediate One Dumbbell Workout
    30 Minute Full Body Intermediate One Dumbbell Workout
    2 items

    30 Minute Full Body Intermediate One Dumbbell Workout

    2 items

    Equipment Needed: Dumbbells
    Level: Intermediate
    Calories Burned: 450
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Clap Pull Step-Backs
    02 - Standing Twists
    03 - S2S Squats
    04 - OH Side Lunge Taps
    05 - Windmill Taps
    06 - Ham Scoop Swings

    01 - ISO Hammer Curl Ste...

  • 28 Day No Jumping - Low Impact Program
    28 Day No Jumping - Low Impact Program
    28 items

    28 Day No Jumping - Low Impact Program

    28 items

  • 35 & 60 Minute Beginner Hi-Low Abs Full Body Strength Workout
    35 & 60 Minute Beginner Hi-Low Abs Full Body Strength Workout
    4 items

    35 & 60 Minute Beginner Hi-Low Abs Full Body Strength Workout

    4 items

    Equipment Needed: Dumbbells + Mat
    Level: Beginner
    Calories Burned: 581
    Weights Used: 15lbs [6.8kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hugs & Love
    02 - Sunrise Squats
    02 - OH Side Lunge Taps
    04 - Hinge Tap Windmills
    05 - Cat Cow
    06 - Side Stretch

    01 - Alt Twist Curls
    02 - Alt DB ...

  • 40 Minute Light Weight Metcon Strength Workout (No Jumping)
    40 Minute Light Weight Metcon Strength Workout (No Jumping)
    2 items

    40 Minute Light Weight Metcon Strength Workout (No Jumping)

    2 items

    Equipment Needed: Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 616
    Weights Used: 15lbs [6.8kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - S2S Step Jack Step-Outs
    02 - Back Pull Butt-Kicks
    03 - OH Side Lunge Taps
    04 - Standing Twists
    05 - Rev Sumo Squat Turns
    06 - The Windmill
    ...

  • 30 Minute Intermediate Full Body HIIT Workout (No Equipment)
    30 Minute Intermediate Full Body HIIT Workout (No Equipment)
    2 items

    30 Minute Intermediate Full Body HIIT Workout (No Equipment)

    2 items

    Equipment Needed: No Equipment + Mat
    Level: Intermediate
    Calories Burned: 477
    Weights Used: None
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Light Jog
    02 - Windmill Jacks
    03 - Side Lunge Taps
    04 - Standing Twists
    05 - The Windmill
    06 - Step-Up Swing Kicks

    01 - 3-Station Sprints
    02 - Heel...

  • 40 Minute All Standing Full Body Dumbbell Workout (No Jumping)
    40 Minute All Standing Full Body Dumbbell Workout (No Jumping)
    2 items

    40 Minute All Standing Full Body Dumbbell Workout (No Jumping)

    2 items

    Equipment Needed: Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 636
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Alt Step Jacks
    03 - Side Lunge Squats
    04 - Alt Cossack Threaders
    05 - T-Windmill Taps
    06 - Step-Up Swing Kicks

    01 - A...

  • 40 Minute 41st Birthday Bootcamp Workout (No Equipment)
    40 Minute 41st Birthday Bootcamp Workout (No Equipment)
    2 items

    40 Minute 41st Birthday Bootcamp Workout (No Equipment)

    2 items

    Equipment Needed: No Equipment + Mat
    Level: Advanced
    Calories Burned: 630
    Weights Used: None
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Arm Swing Steps
    03 - L2R Slam Floor Lunges
    04 - Rev Sumo Squat Turns
    05 - Walk-Outs
    06 - Step-Up Swing Kicks

    01 - Traffic Grabbe...

  • 40 Minute Full Body Deep Stretch & Mobility - BB5 W4: Day 7
    40 Minute Full Body Deep Stretch & Mobility - BB5 W4: Day 7
    2 items

    40 Minute Full Body Deep Stretch & Mobility - BB5 W4: Day 7

    2 items

    Equipment Needed: No Equipment + Mat
    Level: Beginner-Intermediate
    Calories Burned: 270
    Weights Used: None
    Intervals: 35/10

    Workout Breakdown:

    01 - Hug & Love Drives
    02 - L2R Standing Reaches
    03 - Sweeping Windmills
    04 - Standing Twists
    05 - Shoulder Stretch Hugs
    06 - OH Rev Lunges
    07 - The Win...

  • 35 & 60 Minute Unilateral Lower Body Strength Workout - BB5 W4: Day 6
    35 & 60 Minute Unilateral Lower Body Strength Workout - BB5 W4: Day 6
    4 items

    35 & 60 Minute Unilateral Lower Body Strength Workout - BB5 W4: Day 6

    4 items

    Equipment Needed: Wall, Bands, Dumbbells + Mat
    Level: Advanced
    Calories Burned: 860
    Weights Used: 25lbs [11.3kg]

    Workout Breakdown:

    Warm-up:
    01 - Butt Kicks
    02 - Squat Tap Jacks
    03 - Side Back Lunge L
    04 - Torso Twists
    05 - Side Back Lunge R
    06 - Windmill Sweeps

    Workout:
    01 - In & Out Switch...

  • 35 & 60 Minute Hybrid One Dumbbell Core Drills - BB5 W4: Day 5
    35 & 60 Minute Hybrid One Dumbbell Core Drills - BB5 W4: Day 5
    4 items

    35 & 60 Minute Hybrid One Dumbbell Core Drills - BB5 W4: Day 5

    4 items

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 927
    Weights Used: 20lbs [9kg]
    Intervals: 40/12

    Workout Breakdown:

    Warm-up

    01 - A-Jacks
    02 - Side Push Twist Drives
    03 - Hero Tap Lunges
    04 - Side Knee Butt Kicks
    05 - Windmill Sweeps
    06 - Step-Up swing Kicks

    01 - Hi-...

  • 35 & 60 Minute Dumbbell Power Drop Sets Workout - BB5 W4: Day 4
    35 & 60 Minute Dumbbell Power Drop Sets Workout - BB5 W4: Day 4
    4 items

    35 & 60 Minute Dumbbell Power Drop Sets Workout - BB5 W4: Day 4

    4 items

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 957
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Pause Jacks
    03 - Side Lunge Taps
    04 - Windmill Sweeps
    05 - V-Worms
    06 - Best Stretch

    01 - Switch Pick Rev Lunge
    02 - Weight...

  • 35 & 60 Minute INTENSE Full Body Bodyweight HIIT Workout - BB5 W4: Day 3
    35 & 60 Minute INTENSE Full Body Bodyweight HIIT Workout - BB5 W4: Day 3
    4 items

    35 & 60 Minute INTENSE Full Body Bodyweight HIIT Workout - BB5 W4: Day 3

    4 items

    Equipment Needed: No Equipment + Mat
    Level: Advanced-Extreme
    Calories Burned: 932
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Dbl Diagonal Jacks
    02 - ISO Shoe Tie Squats L
    03 - Side Knee Jog
    04 - ISO Shoe Tie Squats R
    05 - Windmill Sweeps
    06 - Cossack Threaders

    01 - FW...

  • 35 & 60 Minute Complete Upper Body Strength Workout - BB5 W4: Day 2
    35 & 60 Minute Complete Upper Body Strength Workout - BB5 W4: Day 2
    4 items

    35 & 60 Minute Complete Upper Body Strength Workout - BB5 W4: Day 2

    4 items

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 795
    Weights Used: 15-30lbs [7-14kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Jumping Jacks
    02 - Kickback Swimmers
    03 - Standing Twists
    04 - Inchworm Rows
    05 - Beastmode Threaders
    06 - Alt Side Stretch

    01 - DB Curl to L...

  • 35 & 60 Minute Little Round Long Round Hybrid HIIT - BB5 W4: Day 1
    35 & 60 Minute Little Round Long Round Hybrid HIIT - BB5 W4: Day 1
    4 items

    35 & 60 Minute Little Round Long Round Hybrid HIIT - BB5 W4: Day 1

    4 items

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 1001
    Weights Used: Medium
    Intervals: 30/15/60/15

    Workout Breakdown:

    Warm-up

    01 - A-Jacks
    02 - Butt Kicks
    03 - In & Out Curtsy Squats
    04 - Hug & Love Drives
    05 - OH Side Lunge Taps
    06 - Beastmode Threaders

    01 - 30 - Sp...

  • 40 Minute Full Body Deep Stretch & Mobility - BB5 W3: Day 7
    40 Minute Full Body Deep Stretch & Mobility - BB5 W3: Day 7
    2 items

    40 Minute Full Body Deep Stretch & Mobility - BB5 W3: Day 7

    2 items

    Equipment Needed: No Equipment + Mat
    Level: Beginner-Intermediate
    Calories Burned: 270
    Weights Used: None
    Intervals: 35/10

    Workout Breakdown:

    01 - Hug & Love Drives
    02 - Standing Twists
    03 - L2R Standing Reaches
    04 - Neck/Traps Stretch
    05 - In & Out T-Spine Flex
    06 - Kang Squats
    07 - The Windm...

  • 36 & 60 Minute Lower Body EMOM Strength Workout - BB5 W3: Day 6
    36 & 60 Minute Lower Body EMOM Strength Workout - BB5 W3: Day 6
    4 items

    36 & 60 Minute Lower Body EMOM Strength Workout - BB5 W3: Day 6

    4 items

    Equipment Needed: Dumbbells + Mini Bands + Mat
    Level: Advanced-Extreme
    Calories Burned: 938
    Weights Used: 20-50lbs [9-26kg]
    Intervals: EMOM

    Workout Breakdown:

    Warm-up
    01 - Jumping Jacks
    02 - Open Gate Squats
    03 - Side Lunge Taps
    04 - The Windmill
    05 - Kang Squats
    06 - Step-Up Swing Kicks

    01 -...

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