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

20 Minute Floor-Only Full Body Strength Workout - GIFTMAS Day 23 (Music)

WITH WEIGHTS • 23-Dec-2025
2 comments

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 250
Weights Used: 15-20lbs [6.8-9kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - Kneeling Clean Thrust Press
02 - Kneeling Halo Core Twists
03 - Kneeling Power Lunge Cleans L
04 - ISO Glutes Pull-Over Thrusts L
05 - Kneeling Power Lunge Cleans R
06 - ISO Glutes Pull-Over Thrusts R
07 - DB Bridge Ham Walks
08 - Alt Bear Rows
09 - Renegade Push-Ups
10 - DB Sit-Ups
11 - Power Pass-Over Sit-Ups
12 - Reclined Bicycle Passes
13 - DB Glutes Stabbers
14 - DB Donkey Kicks L
15 - DB Donkey Kicks R
16 - Alt Kneeling DB Snatch
17 - Kneeling W-Curl Thrusts
18 - L2R Staggered Push Walks
19 - Kneeling Balance Rows L
20 - Kneeling Balance Rows R
21 - Power Pour Chest Press
22 - Alt DB Dead-Bug Press

*Be sure to stretch

My HR stats: https://flow.polar.com/shared2/7e9c95650e159c1f58697ca3c7c22fb5
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, GIFTMAS, 15-25 Min, Strength, Low Impact, No Burpees, Abs Included, Advanced, Total Body, Dumbbells, Music

Up Next in WITH WEIGHTS

  • 20 Minute Standing Strength & Conditi...
    21:15
    20 Minute Standing Strength & Conditi...

    20 Minute Standing Strength & Conditi...

    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 Ka...

  • 20 Minute Full Body Dumbbell Strength...
    21:11
    20 Minute Full Body Dumbbell Strength...

    20 Minute Full Body Dumbbell Strength...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 230
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    *Warm up before starting

    01 - S2S Arnold Press Steps
    02 - 12 to 3 Lat Raises
    03 - Bent Row Back Flys
    04 - Alt Bent Back Flys
    05 - Alt Dbl Biceps Curls
    06 - Dua...

  • 20 Minute Floor-Only Upper Body Worko...
    21:26
    20 Minute Floor-Only Upper Body Worko...

    20 Minute Floor-Only Upper Body Worko...

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 248
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/15

    Workout Breakdown:

    *Warm up before starting

    01 - Kneeling Shoulder Press
    02 - Kneeling Piston Press
    03 - Heavy Kneeling Rows
    04 - In & Out Renegade Crawls
    05 -...

2 Comments

×