40 Min. Silent Strength Low Impact Dumbbell Workout | Silent But Deadly: Day 02

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This 40 minute silent strength dumbbell workout is designed to work your ENTIRE body, while staying quiet and neighbor-friendly in your dorm room or apartment. We're going to conquer every muscle in our bodies for four crazy rounds – as we move from the legs, abs, arms, and total body – and blast through 40 strength training exercises in this KILLER quiet workout.

[Est. Calories Burned: 204-439]

This workout consists of 4 circuits with 10 exercises each. We're going to kick this workout off with a warm-up and end with a cool-down stretch after completing this intense workout. Remember to stay hydrated, take breaks when needed, and that modifications are always welcome and encouraged in this 40 minute silent HIIT workout.

Workout Breakdown:

Warm-up/Stretch — 00:28 / 02:58
Water Break — 06:28

Circuit 01:
01 — Bullet Swings — 06:58
02 — Typewriter Squats — 07:43
03 — Curtsy Squats — 08:28
04 — Dbl Squat Kicks — 09:13
05 — Rev. Lunges — 09:58
06 — Alt. Lunge Squats — 10:43
07 — Bulgarian Lunges — 11:13
08 — Jog Lunges — 11:58
09 — Booty Makers — 12:43
10 — Squat Pulses — 13:28
Water Break — 13:58

Circuit 02:
01 — Alt. Side Knees — 14:28
02 — Everest Climbers — 15:13
03 — Twist Press Squats — 15:58
04 — Halo Lunges — 16:43
05 — ISO Squat Kicks — 17:28
06 — Lunge Kicks — 17:58
07 — Wood Choppers — 18:43
08 — Tri-Knee Combo — 19:28
09 — Dumbbell Swings — 20:12
10 — Ab Twist Squats — 20:57
Water Break — 21:27

Circuit 03:
01 — In & Out Curls — 21:57
02 — Side-Step Curls — 22:42
03 — Back Flys — 23:27
04 — Lawnmowers — 24:12
05 — Pulse-Ups — 24:57
06 — Kickback Planks — 25:27
07 — LVL 3 Curls — 26:12
08 — ISO Curls — 26:57
09 — Ladder Push-ups — 27:42
10 — Quick Rows — 28:27
Water Break — 28:57

Circuit 04:
01 — Curly Flys — 29:27
02 — Lunge Waves — 30:12
03 — Paddle Lunges — 30:57
04 — 80/20 Pulses — 31:42
05 — S2S Crab Press — 32:27
06 — Squat Curls — 32:57
07 — Alt. Strikes — 33:41
08 — Alt. Press Lunges — 34:26
09 — Cross Body Curls — 35:11
10 — Squat Thrusts — 35:56
Water Break — 36:26

Cool-down Stretch — 36:56

Which was your favorite exercise move? Which was most challenging? Let us know below.
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Millionaire Hoy
PO Box 53448
CHICAGO IL 60653
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Rates : 0
23 comments
  1. Kayla Riley / September 11, 2015

    this has got to be my favorite low impact workout. ever. thank you.

  2. Heezy / November 20, 2015

    You seriously have the greatest workouts on youtube!

    • Millionaire Hoy / November 21, 2015

      +Haylie Grayson Thanks so much, Haylie 🙂

  3. Kristina I / December 18, 2015

    Loved this workout!! My neighbours have been complaining about me jumping
    around (particularly when doing the 500 burpee challenge… they made me
    stop after 300 🙁 !!!) so this was an awesome workout to do because it
    still got my heart rate up high

  4. K Lynn / January 2, 2016

    lots of lunges and squat

  5. Margarita Ruiz / January 4, 2016

    *apatic not apático

  6. Sope Chuong / January 14, 2016

    this workout just destroyed me, I’m gonna have long day tomorrow. Nice
    video

  7. awesomeftwyeah / January 15, 2016

    I DIED I LITERALLY DIED. i feel like a loser :(

  8. Ms. Truth / February 1, 2016

    drenched again and no impact on my feet. I am a happy camper :)

    • Millionaire Hoy / February 2, 2016

      +Ms. Truth Hahahaha!! Thanks, Ms. Truth. Way to work up that sweat without
      waking up the neighbors 🙂

  9. mn ht / February 6, 2016

    Silent but deadly for REAL!! I am sweating bullets!! Can’t believe low
    impact can make me sweat this much. Your workouts combine so many compound
    movements already but then adding weights really raises the intensity.
    Also, ingenious idea to provide quiet but very effective workouts. I don’t
    want to wake anyone up early in the morning with the burpees and jumps. You
    are always thinking of your fans and their needs. Thank you and keep the
    great ideas and workouts coming!

  10. Anne AO / April 1, 2016

    Silent but deadly……making me NOT breaking me! Have teamed these up with
    your new 10min Burnouts…..Whao!! ??????? Brutal and BRILLIANT!
    Thanks Mil…Boom ??

  11. Karen Vagnoni / April 3, 2016

    I am so glad you have this series. i worked out with you this past summer
    but had to stop because of my joints. Thanks

  12. Nada Elsaedy / April 11, 2016

    Oh my god so hard and sweaty without one jump u r brilliant millhoy :-)

  13. Teresa Castro / April 19, 2016

    ’10 seconds of this torture..’ Respect Millionaire but, I laughed so hard,
    through these exercices, that it kept my going through my ‘torture’ Lol
    Day #02 There is pain, but with a great smile ;)

  14. curlycharlybrown / May 29, 2016

    oooh the burn is REAL! loved it and love that you do the workout in real
    time – the authenticity is beautiful!

  15. harveyemm / June 1, 2016

    Love this workout. Thank you so much. I am working through the 28 day plan.

  16. Janet Edwards / June 5, 2016

    Thank you!!!!

  17. Stacey O'Connell / June 7, 2016

    This workout was incredible! I look forward to doing your workouts every
    day. Your personality makes the time fly by and the workout was intense for
    a low impact workout! Thank you so much for the work that you do!

  18. sashlav04 / June 22, 2016

    I just completed this workout. One of my weights broke, but because of your
    modifications I was able to complete the whole video. Thank you so much!!!

  19. Kim Williams / July 6, 2016

    First time I did any of your weight videos ……all I can say is woe!!!! I
    made it to the fist bump✊?. Classic line of this video ” waiting for my
    second wind like waiting for UPS”. Made me giggle?

    • Millionaire Hoy / July 6, 2016

      LOL thanks, Kim. I’m so glad that you took on this challenge and HUGE PROPS
      for pushing through til the end ???

  20. neutral / August 7, 2016

    first time I did one of your videos. I am pregnant and not allowed to jump,
    so very much appreciate the ‘low impact’ workout. variety of exercises was
    very good and kept it exciting. loved the stretches included in the
    beginning and at the end. however, I think there were too many
    distractions: too much complaining about pain, too many weight changes
    during an interval. it is not motivating when the trainer takes brakes 2-3
    x during a 60 second interval. there is something to be said for suffering
    in silence or just using lower weights

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