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 Strength Workout (No Jumping) - HERO #012

UPPER BODY (Updates Daily) • 03-Nov-2025
3 comments

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 330
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Huge Arm Swings
02 - Inchworms
03 - Walk the Dog
04 - World's Best Stretch
05 - F2B Wrist Stretch
06 - Alt Side Stretch

01 - S2S Arnold Press Steps
02 - DB Con Snatch L
03 - DB Con Snatch R
04 - Dbl Back Fly Curls
05 - BW Dbl Pike-Back Push-Ups
06 - DB Chest Press
07 - Kneeling Piston Press
08 - Concentration Curls L
09 - Concentration Curls R
10 - Kneeling OH Tri-Extensions
11 - DB Pull-Overs
12 - Kneeling Rows
13 - Hammer Curl Press
14 - 12 to 3 Lat Raises
15 - Dead-Drop Rows L
16 - Dead-Drop Rows R
17 - Detonation Push-Ups
18 - DB Chest Press
19 - DB Floor Dips
20 - Front Shoulder Shrugs
21 - Cross-Grab Gorilla Rows
22 - Lawn MORES L
23 - Lawn MORES R
24 - Non-Stop Push-Ups

Cool-Down
01 - Hug & Love Raises
02 - Shoulder/Tri Stretch L
03 - Shoulder/Tri Stretch R
04 - Alt Pin the Needles
05 - Walk the Dog
06 - Alt Scorpions
07 - Alt Side Stretch

My HR stats: https://flow.polar.com/shared2/7e9ac51aecacbab9264a6ccd238c523c
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

Up Next in UPPER BODY (Updates Daily)

  • 15 Min No Equipment Upper Body Workou...
    16:16
    15 Min No Equipment Upper Body Workou...

    15 Min No Equipment Upper Body Workou...

    Estimated Calories Burned:
    65-114

    Equipment Needed:
    No Equipment + Mat

    Level:
    Advanced

    Workout Breakdown:

    Warm-up

    01 - MAX Push-ups
    02 - Pike Tap Reachers
    03 - Side Bi-Raise L
    04 - Pike-Up Kick-Throughs
    05 - Plank Jack Taps
    06 - Side Bi-Raise R
    07 - 8 Push Low Holds
    08 - T-Crawls
    09 - Back...

  • 60 Minute Upper Body Push Pull Power ...
    1:01:21
    60 Minute Upper Body Push Pull Power ...

    60 Minute Upper Body Push Pull Power ...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 704
    Weights Used: 15-35lbs [6.8-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - Wide Arm Swings
    03 - The Windmill
    04 - Inchworms
    05 - Alt Kick-Out Threaders
    06 - Alt Side Stretch

    01 - S2S Arnold P...

  • 30 Minute Upper Body Power & Balance ...
    31:29
    30 Minute Upper Body Power & Balance ...

    30 Minute Upper Body Power & Balance ...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 371
    Weights Used: 15-35lbs [7-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Jumping Jacks
    02 - Standing Twists
    03 - Sunrise Squats
    04 - Pot Stirs L
    05 - Pot Stirs R
    06 - Walkouts

    01 - Alt Power Drop Squat Press
    02 - ...

3 Comments

×