Live stream preview

Watch this video and more on Millionaire Hoy Pro

Watch this video and more on Millionaire Hoy Pro

Subscribe

Already subscribed? Sign in

30 Minute Complete Upper Body ABAB Upgrades - HERO #007

UPPER BODY (Updates Daily) • 06-Oct-2025
1 comment

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 366
Weights Used: 15-35lbs [7-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up

01 - Hug & Love Raises
02 - Standing Swimmers
03 - Standing Twists
04 - Walkouts
05 - Half & Half Push-Ups
06 - Beastmode Threaders

01 - Dbl Pour Curls
02 - Shoulder Tap Push-Ups
03 - FWD Lunge Pour Curls
04 - Push-up Flings

05 - Dbl Back Fly High Pulls
06 - Chainsaw Rows L
07 - Dbl Back Fly Curl Press
08 - Chainsaw Rows R

09 - Pike-Tap Push-ups
10 - DB Chest Press
11 - Mike Tyson Push-Ups
12 - Decline Chest Press

13 - Kneeling Switch Press
14 - ISO Balance Kneeling Rows L
15 - Kneeling Arnold Press
16 - ISO Balance Kneeling Rows R

17 - DB Pull-Overs
18 - Con-Curl Press L
19 - Chest Fly Pull-Overs
20 - Con-Curl Press R

21 - Dbl Lawn Press L
22 - Dead-Man Push-Ups
23 - Dbl Lawn Press R
24 - Detonation Push-Ups

Cool-Down
01 - In & Out T-Spine Flex
02 - Shoulder Stretch L/R
03 - Windmill Twists
04 - Alt Pin the Needle
05 - Alt Side Stretch
06 - Scorpion L
07 - Scorpion R

My HR stats: https://flow.polar.com/shared2/7e99e5dd325315054847458965df180a
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, HERO, 30-35 Min, Strength, Low Impact, No Burpees, Advanced, Upper Body, Dumbbells, No Music, INTENSE

Up Next in UPPER BODY (Updates Daily)

  • 30 Minute No Equipment Upper Body Pum...
    31:04
    30 Minute No Equipment Upper Body Pum...

    30 Minute No Equipment Upper Body Pum...

    Equipment Needed: No Equipment + Mat
    Level: Advanced
    Calories Burned: 315

    Workout Breakdown:

    Warm-up:
    01 - Standing Back Flex Twists
    02 - Alt Shoulder Swings
    03 - T-Spine Flow
    04 - Inchworms
    05 - Patty Cake Wrists

    Workout:
    01 - Dbl Push Claps
    02 - Plank Row Twist Press L
    03 - Pike Hold Push-...

  • 30 Minute Upper Body Workout - Mod Sq...
    30:49
    30 Minute Upper Body Workout - Mod Sq...

    30 Minute Upper Body Workout - Mod Sq...

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

    Estimated Calories Burned:
    141-279

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Beginners - Modified

    Workout Breakdown:

    3 Circuits X 2

    Warm-up

    01 - L2R Flys
    02 - ISO Squat Press
    03 - Modified Push-ups
    04...

  • 45 Minute Upper Body Back, Bis & Arms...
    46:43
    45 Minute Upper Body Back, Bis & Arms...

    45 Minute Upper Body Back, Bis & Arms...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 501
    Weights Used: 10-35lbs [4.5-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - S2S Clap Pull Step-Backs
    02 - Alt Shoulder Swings
    03 - Alt Tap Windmills
    04 - BW TYAs
    05 - Pot Stirs L
    06 - Pot Stirs R

    01 - In & Out Rev L...

1 Comment

×