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30 Minute Lower Body Strength Control Power - HERO #023

WITH WEIGHTS (Updates Daily) • 14-Jan-2026
3 comments

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 404
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Hurdle Walks
02 - BW Air Squat Pulses
03 - OH Rev Lunges
04 - GRND Lunge Step-Backs
05 - Kang Squats
06 - Rev Lunge Threaders

01 - S2S Goblet Squats
02 - Detonation Squats
03 - Negative Drop Squats

04 - Side Lunge Passes
05 - S2S Cossack Pulses
06 - S2S Cossack Switch Drives

07 - Alt Rev Lunges
08 - Con Rev Pulse Lunges
09 - DB GRND Switch Lunge Drives

10 - Medium RDLs
11 - HEAVY RDLs
12 - DB Kang Squats

13 - Dual DB Squats
14 - 180 Sumo Pulse Turns
15 - GRND Pick-Up Squats

16 - U-Squats
17 - S2S Lumberjack Lunges
18 - Halo Lunge Hops

19 - Alt Rev Goblet Squats
20 - Goblet Rev Stack Squats
21 - Switch Pick Rev Lunges

22 - RDL Crosses
23 - Top Loaded Good Mornings
24 - Alt Touch-Down Swings

Cool-Down
01 - Modified Threaders
02 - Lizard Openers L
03 - Lizard Openers R
04 - Quads Lizards L
05 - Quads Lizards R
06 - Glutes Stretch L
07 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7ea12b26be56050fce4a5be61f80e038
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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
2026, HERO, 30-35 Min, Strength, No Burpees, Standing, Advanced, Extreme, Lower Body, Dumbbells, No Music, INTENSE

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