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NEW WORKOUTS

NEW WORKOUTS

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NEW WORKOUTS
  • 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...

  • 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 -...

  • 35 & 60 Minute Full Body Cardio Yoga HIIT Workout - BB5 W3: Day 5
    35 & 60 Minute Full Body Cardio Yoga HIIT Workout - BB5 W3: Day 5
    4 items

    35 & 60 Minute Full Body Cardio Yoga HIIT Workout - BB5 W3: Day 5

    4 items

    Equipment Needed: No Equipment + Mat
    Level: Advanced
    Calories Burned: 830
    Weights Used: None
    Intervals: 40/12

    Workout Breakdown:

    Warm-up
    01 - Hugs & Loves to Drives
    02 - Standing OH Side Reachers
    03 - OH Rev Lunges
    04 - Rev Lunge Sumo Turns
    05 - Beastmode Threaders
    06 - Patty Cake Wrists

    01 -...

  • 35 & 60 Minute Heavy Hi-Low Abs Full Body Strength - BB5 W3: Day 4
    35 & 60 Minute Heavy Hi-Low Abs Full Body Strength - BB5 W3: Day 4
    4 items

    35 & 60 Minute Heavy Hi-Low Abs Full Body Strength - BB5 W3: Day 4

    4 items

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 870
    Weights Used: lbs [kg]
    Intervals: 45/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - Hinge Tap Windmills
    03 - Rev Sumo Squat Turns
    04 - Kang Squats
    05 - Inchworms
    06 - Beastmode Threaders

    01 - Alt DB Curl...

  • 35 & 60 Minute Functional Core Pyramid (Low Impact) - BB5 W3: Day 3
    35 & 60 Minute Functional Core Pyramid (Low Impact) - BB5 W3: Day 3
    4 items

    35 & 60 Minute Functional Core Pyramid (Low Impact) - BB5 W3: Day 3

    4 items

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 881
    Weights Used: 20 lbs [9 kg]
    Intervals: Pyramid + 45/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - OH-Twist Good Mornings
    03 - Side Lunge Add Swings L
    04 - BW Infinity March
    05 - Side Lunge Add Swings R
    06 - Beas...

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