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20 Minute Standing Strength & Conditioning Workout - GIFTMAS Day 11

TOTAL BODY • 11-Dec-2025
2 comments

Equipment Needed: Dumbbells
Level: Advanced
Calories Burned: 306
Weights Used: 20lbs [9kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - Hi-Low Thruster Press
02 - L2R Hi-Hold RDL Side Lunges
03 - Alt Bent Wide Gorilla Rows
04 - Alt Hammer Curl Curtsies
05 - Top Loaded Kang Squats
06 - Hi-Low Strike Press L
07 - Hi-Low Strike Press R
08 - Swing Clean Carry Lunges
09 - ISO Balance Ham Rows L
10 - ISO Balance Ham Rows R
11 - W-Raise Press Steps
12 - Offset Curtsy-Squat-Side Lunge L
13 - Offset Curtsy-Squat-Side Lunge R
14 - Low Halo Squats
15 - OH Rev Lunge Drives
16 - Sumo Squat High Pulls
17 - ISO Balance Curl Press L
18 - ISO Balance Curl Press R
19 - Alt Bent Flys
20 - Alt Halo Lunges
21 - Offset Hammer Curl Squats
22 - Standing Devil Press

*Be sure to stretch

My HR stats: https://flow.polar.com/shared2/7e9c2da09a5b30dd8702c03512d44c0a
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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, GIFTMAS, 15-25 Min, Strength, Low Impact, No Burpees, Standing, Advanced, Total Body, Dumbbells, No Music, INTENSE

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