Live stream preview

Watch this video and more on Millionaire Hoy Pro

Watch this video and more on Millionaire Hoy Pro

Start your free trial

Already subscribed? Sign in

30 Minute Complete Upper Body Strength Workout (No Jumping) - HERO #012 (Music)

WITH WEIGHTS (Updates Daily) • 03-Nov-2025
2 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, Music, INTENSE

Up Next in WITH WEIGHTS (Updates Daily)

  • #34 - 30 Minute Lower Body + Butt Wor...
    32:05
    #34 - 30 Minute Lower Body + Butt Wor...

    #34 - 30 Minute Lower Body + Butt Wor...

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

    Estimated Calories Burned:
    155-306

    Equipment Needed:
    Dumbbells, Wall + Mat

    Level:
    Intermediate

    Workout Breakdown:

    Warm-up

    01 - Hi-Low Builder Squats
    02 - Dbl Swing Skips
    03 - Side Lunge Pick-ups L
    04 - Curtsy Goblets
    05 -...

  • #125 - 30 Minute Hi Low Abs Full Body...
    31:54
    #125 - 30 Minute Hi Low Abs Full Body...

    #125 - 30 Minute Hi Low Abs Full Body...

    Estimated Calories Burned:
    164-330

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced

    Workout Breakdown:

    Warm-up

    01 - W-Curl Press
    02 - V-Worms
    03 - Lunge Mowers
    04 - Mechanic Squats
    05 - Side Lunge Goblets
    06 - Heavy DB Deadlifts
    07 - ISO Sprinter Abs L
    08 - Behind the Back Pass
    09 - DB Fl...

  • 60 Minute One Dumbbell Power & Streng...
    1:01:48
    60 Minute One Dumbbell Power & Streng...

    60 Minute One Dumbbell Power & Streng...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 980
    Weights Used: 25lbs [11.3kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Alt Tap Dbl Jacks
    02 - Open Gate Side Lunges
    03 - Windmill Sweeps
    04 - Tri-Push Twist Drives
    05 - Step-Up Swing Kicks
    06 - Beast Mode Th...

2 Comments

×