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STRONG - Complete Strength Program for Home or Gym (Endless)

30 Minute Full Body Dumbbell Strength Scan - STRONG #001 (Music)

13-Oct-2025
8 comments

Equipment Needed: Dumbbells + Mat + Elevation
Level: Advanced
Calories Burned: 438
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hi-Low Hinge Reaches
02 - 1-2 Step-Over Squats
03 - S2S Cossack Threaders
04 - Squat Ab Twists
05 - Inchworms
06 - World's Best Stretch

01 - Negative Push Press
02 - TW-Raise Steps
03 - Dbl Rev Lunge Curls
04 - ISO Hold Curls
05 - Dbl Back Fly High Pulls
06 - Alt Bent Wide Gorilla Rows
07 - Standard Push-Ups
08 - DB Chest Press
09 - DB Floor Dips
10 - Skull Crushers
11 - DB Sit-Ups
12 - DB Ball Crunches
13 - Hover Plank Threaders L
14 - Hover Plank Threaders R
15 - S2S Goblet Pulse Squats
16 - Straddle Sumo Squats
17 - Hi-Hold Elevated Heel Squats
18 - Elevated Heel Pulse Squats
19 - Lateral Lunges L
20 - Lateral Lunges R
21 - DB Squat Ham Lifts
22 - Heavy RDLs
23 - Toes-Elevated Calves (Up)
24 - Toes-Elevated Calves (Down)

Cool-Down
01 - Sunrise Squats
02 - Spinal Flow
03 - Lizard Openers L
04 - Lizard Openers R
05 - Alt Pin The Needle
06 - Pigeon Side Stretch L
07 - Pigeon Side Stretch R

My HR stats: https://flow.polar.com/shared2/7e9a24f6f13e050e602eb83a7d6ce01a
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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, STRONG, 30-35 Min, Strength, Low Impact, No Burpees, Advanced, Total Body, Dumbbells, Wall, Elevation, Music, INTENSE

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