Estimated Calories Burned:
113-229

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Star Twist Burpees
02 - S2S DB Swing Hops
03 - Side Lunge Pick-ups L
04 - 180 Power Push-ups
05 - Side Lunge Pick-ups R
06 - Bicycles
07 - Weighted Warriors
08 ...

Estimated Calories Burned:
173-352

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Star Twist Burpees
02 - S2S DB Swing Hops
03 - Side Lunge Pick-ups L
04 - 180 Power Push-ups
05 - Side Lunge Pick-ups R
06 - Bicycles
07 - Weighted Warriors
08 ...

Estimated Calories Burned:
104-210

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

*Be sure to warm up

01 - Hi-Low Burpee Jacks
02 - Side Lunge Press L
03 - Jack Squat Hops
04 - Side Lunge Press R
05 - Dive-Bomber Hops
06 - Hot Hand Sprints
07 - Switch Drop Squats
08 -...

Estimated Calories Burned:
312-629

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Hi-Low Burpee Jacks
02 - Side Lunge Press L
03 - Jack Squat Hops
04 - Side Lunge Press R
05 - Dive-Bomber Hops
06 - Hot Hand Sprints
07 - Switch Drop Squats...

Estimated Calories Burned:
164-331

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 - Hi-Low Burpee Jacks
02 - Side Lunge Press L
03 - Jack Squat Hops
04 - Side Lunge Press R
05 - Dive-Bomber Hops
06 - Hot Hand Sprints
07 - Switch Drop Squats
08 -...

Estimated Calories Burned:
136-287

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder Push-ups
02 - Hammer Press
03 - ISO Row Flys L
04 - High Pull Curls
05 - ISO Row Flys R
06 - Downward Geckos
07 - DB Chest Press
08 - Skull Crushers
09 - Shoulder Shr...

Estimated Calories Burned:
250-529

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder Push-ups
02 - Hammer Press
03 - ISO Row Flys L
04 - High Pull Curls
05 - ISO Row Flys R
06 - Downward Geckos
07 - DB Chest Press
08 - Skull Crushers
09 - Shoulder Shr...

Estimated Calories Burned:
166-347

Equipment Needed:
No Equipment & Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Quick Burpees
02 - Stacked Foot Push-ups
03 - Pike Knee-Ups
04 - Side Lunge Squats
05 - Typo Squats
06 - Quick Pause Sprints
07 - Hop-Over Burpees
08 - In & Out J...

Estimated Calories Burned:
323-678

Equipment Needed:
No Equipment & Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Quick Burpees
02 - Stacked Foot Push-ups
03 - Pike Knee-Ups
04 - Side Lunge Squats
05 - Typo Squats
06 - Quick Pause Sprints
07 - Hop-Over Burpees
08 - In & Out J...

Estimated Calories Burned:
82-132

Equipment Needed:
Yoga Mat

Level:
Intermediate

Workout Breakdown:

01 - Head Rolls L/R
02 - Cat Cow/Childs Pose
03 - Side Stretch L/R
04 - Rev Shoulder Stretch L
05 - Rev Shoulder Stretch R
06 - Pull In Knees L
07 - Wide Knee Pulls L
08 - Supine Winds L
09 -...

Estimated Calories Burned:
164-263

Equipment Needed:
Yoga Mat

Level:
Intermediate

Workout Breakdown:

01 - Head Rolls L/R
02 - Neck Stretch L/R
03 - Cat Cow/Childs Pose
04 - Side Stretch L/R
05 - Kneeling Threaders L/R
06 - Kneeling Tris L/R
07 - Rev Shoulder Stretch L
08 - Rev Shoulder Stre...

Estimated Calories Burned:
179-364

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder Squats
02 - ISO DB Swings
03 - Bullet Lunges
04 - ISO Lift Burpees L
05 - Side Back Lunges L
06 - Half Whole Deadlifts
07 - ISO Lift Burpees R
08 - Side Back Lunges R...

Estimated Calories Burned:
336-678

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder Squats
02 - ISO DB Swings
03 - Bullet Lunges
04 - ISO Lift Burpees L
05 - Side Back Lunges L
06 - Half Whole Deadlifts
07 - ISO Lift Burpees R
08 - Side Back Lunges R...

Estimated Calories Burned:
166-347

Equipment Needed:
No Equipment & Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Hi-Low Hurdles
02 - MAX Burpees
03 - Take-Off Sprints
04 - Hustle Tap Burpees L
05 - Side Lunge Squats
06 - Hustle Tap Burpees R
07 - Uppercut Knees
08 - Squat Ab...

Estimated Calories Burned:
323-678

Equipment Needed:
No Equipment & Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Hi-Low Hurdles
02 - MAX Burpees
03 - Take-Off Sprints
04 - Hustle Tap Burpees L
05 - Side Lunge Squats
06 - Hustle Tap Burpees R
07 - Uppercut Knees
08 - Squat Ab...

Estimated Calories Burned:
321-648

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - W-Curl Press
02 - Fly Around the World
03 - Sphinx Rockers
04 - L2R Goblet Squats
05 - Heavy DB Swings
06 - Reverse Pulse Lunges
07 - Sprinter Abs
08 - Twist Knee Kick-Backs...

Estimated Calories Burned:
164-330

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - W-Curl Press
02 - Fly Around the World
03 - Sphinx Rockers
04 - L2R Goblet Squats
05 - Heavy DB Swings
06 - Reverse Pulse Lunges
07 - Sprinter Abs
08 - Twist Knee Kick-Backs...

Estimated Calories Burned:
185-373

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 - 15 - Tap-Under Hops
02 - 30 - Hustle Tap Sprints L
03 - 45 - Karaoke High Climbs
04 - 60 - Inch & Out Worm Lunges
05 - 45 - Texas Burpees
06 - 30 - ...

Estimated Calories Burned:
315-613

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 - 15 - Tap-Under Hops
02 - 30 - Hustle Tap Sprints L
03 - 45 - Karaoke High Climbs
04 - 60 - Inch & Out Worm Lunges
05 - 45 - Texas Burpees
06 - 30 - ...

Estimated Calories Burned:
250-529

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Strike Down Press L
02 - Uneven Ladder Push-ups L
03 - DB Dead Rows
04 - Strike Down Press R
05 - Uneven Ladder Push-ups R
06 - DB Chest Press
07 - Skull Crushers
08 - Infin...

Estimated Calories Burned:
136-287

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Strike Down Press L
02 - Uneven Ladder Push-ups L
03 - DB Dead Rows
04 - Strike Down Press R
05 - Uneven Ladder Push-ups R
06 - DB Chest Press
07 - Skull Crushers
08 - Infin...

Estimated Calories Burned:
334-682

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Switch Lunge Burpees
02 - Side Lunge Press L
03 - Hi-Low Typewriters
04 - Side Lunge Press R
05 - S2S Push-up Thrusts
06 - Rev Lunge Curls
07 - Swing Hop Sprints L
08 - Clo...

Estimated Calories Burned:
173-352

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Switch Lunge Burpees
02 - Side Lunge Press L
03 - Hi-Low Typewriters
04 - Side Lunge Press R
05 - S2S Push-up Thrusts
06 - Rev Lunge Curls
07 - Swing Hop Sprints L
08 - Clo...

Estimated Calories Burned:
164-263

Equipment Needed:
Yoga Mat

Level:
Intermediate

Workout Breakdown:

01 - Wrist Warm-ups
02 - Alt Wrist Stretch
03 - ISO Wrist Cat Caw
04 - Spinal Winds
05 - Modified Sun Flow
06 - Rev Shoulder Stretch L
07 - Rev Shoulder Stretch R
08 - Pull In Knees L
09 - W...