Equipment Needed: Light Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 547
Weights Used: 10lbs [4.5kg]
Intervals: 20/10

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - Stiff Arm Twists
03 - S2S 1-2 Step-Over Squats
04 - Alt Cossack Threaders
05 - OH Rev Lunges
06 - Kang Squats...

Equipment Needed: Light Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 615
Weights Used: 10lbs [4.5kg]
Intervals: 20/10

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - Stiff Arm Twists
03 - S2S 1-2 Step-Over Squats
04 - Alt Cossack Threaders
05 - OH Rev Lunges
06 - Kang Squats...

Equipment Needed: Light Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 1050
Weights Used: 10lbs [4.5kg]
Intervals: 20/10

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - Stiff Arm Twists
03 - S2S 1-2 Step-Over Squats
04 - Alt Cossack Threaders
05 - OH Rev Lunges
06 - Kang Squat...

Equipment Needed: Light Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 615
Weights Used: 10lbs [4.5kg]
Intervals: 20/10

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - Stiff Arm Twists
03 - S2S 1-2 Step-Over Squats
04 - Alt Cossack Threaders
05 - OH Rev Lunges
06 - Kang Squats...

Equipment Needed: Light Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 1050
Weights Used: 10lbs [4.5kg]
Intervals: 20/10

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - Stiff Arm Twists
03 - S2S 1-2 Step-Over Squats
04 - Alt Cossack Threaders
05 - OH Rev Lunges
06 - Kang Squat...

Equipment Needed: No Equipment
Level: Advanced
Calories Burned: 333
Weights Used: None
Intervals: 30/15

Workout Breakdown:

*Warm up before starting

01 - Light Jog
02 - 1-23 Pause Sprints
03 - Lateral Sprints

04 - Butt Kicks
05 - S2S Butt Kicks
06 - Wide Prisoner Butt Kicks

07 - Dbl Alt Step...

Equipment Needed: No Equipment
Level: Advanced
Calories Burned: 333
Weights Used: None
Intervals: 30/15

Workout Breakdown:

*Warm up before starting

01 - Light Jog
02 - 1-23 Pause Sprints
03 - Lateral Sprints

04 - Butt Kicks
05 - S2S Butt Kicks
06 - Wide Prisoner Butt Kicks

07 - Dbl Alt Step...

Equipment Needed: No Equipment + Mat
Level: Beginner
Calories Burned: 206
Weights Used: None
Intervals: 25sec

01 - Hugs & Love
02 - Sunrise to Pancakes
03 - Bent Triangle Twists
04 - Cat Cow
05 - Modified Sun Flow
06 - Alt Side Stretch
07 - Lizard Openers L
08 - Lizard Openers R
09 - Alt Pin the...

Equipment Needed: No Equipment + Mat
Level: Beginner
Calories Burned: 206
Weights Used: None
Intervals: 25sec

Workout Breakdown:

01 - Butt Kicks
02 - Hug & Love Drives
03 - Jumping Jacks
04 - Rainbow Swing Knees
05 - Windmill Sweeps
06 - S2S Step Squats
07 - OH Rev Lunges
08 - Kang Squats
09 -...

Equipment Needed: No Equipment + Mat
Level: Beginner
Calories Burned: 206
Weights Used: None
Intervals: 25sec

01 - Hugs & Love
02 - Sunrise to Pancakes
03 - Bent Triangle Twists
04 - Cat Cow
05 - Modified Sun Flow
06 - Alt Side Stretch
07 - Lizard Openers L
08 - Lizard Openers R
09 - Alt Pin the...

Equipment Needed: No Equipment + Mat
Level: Beginner
Calories Burned: 206
Weights Used: None
Intervals: 25sec

Workout Breakdown:

01 - Butt Kicks
02 - Hug & Love Drives
03 - Jumping Jacks
04 - Rainbow Swing Knees
05 - Windmill Sweeps
06 - S2S Step Squats
07 - OH Rev Lunges
08 - Kang Squats
09 -...

Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 193
Weights Used: None
Intervals: 25sec

Workout Breakdown:

01 - Butt Kicks
02 - Boxer Skips
03 - Rainbow Swing Knees
04 - Standing Twists
05 - Alt Standing Side Stretch
06 - Shoestring Squats L
07 - Shoestring S...

Equipment Needed: Light Dumbbells
Level: Beginner
Calories Burned: 218
Weights Used: 10lbs [4.5kg]
Intervals: 30/15

Workout Breakdown:

*Warm up before starting

01 - Alt Arnold Press Steps
02 - Dual Twist Curls
03 - Alt DB Back Flys
04 - L2R Standing Chest Flys
05 - Pull-Down Crunch Drives
06...

Equipment Needed: No Equipment
Level: Advanced-Extreme
Calories Burned: 354
Weights Used: None
Intervals: 20/10

Workout Breakdown:

*Warm up before starting

01 - Low Jack Squats
02 - Prisoner Skaters
03 - Low Jack Squats
04 - Prisoner Skaters
05 - Burpee Sprawls
06 - Push-Ups
07 - Burpee Spra...

Equipment Needed: Light Dumbbells
Level: Advanced
Calories Burned: 346
Weights Used: 10lbs [4.5kg]
Intervals: 20/10

Workout Breakdown:

*Warm up before starting
01 - Alt Barn Press Drives
02 - Side Lunge Dbl Drives L
03 - Alt Barn Press Drives
04 - Side Lunge Dbl Drives R
05 - Dual Hi-Low Swing...

Equipment Needed: No Equipment
Level: Advanced-Extreme
Calories Burned: 288
Weights Used: None
Intervals: 20-60sec

Workout Breakdown:

*Warm up before starting

01 - (20) High Knees
02 - (30) Lateral Sprints
03 - (40) 180 Pause Sprints
04 - (50) Ladder-Up Sprinter Drills
05 - (60) 3-Station Sp...

Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 148
Weights Used: None
Intervals: 40/10

Workout Breakdown:

*Warm up before starting
01 - In & Out T-Spine Flex
02 - S2S Hurdle Steps
03 - Alt Staggered Squats
04 - OH-Twist Good Mornings
05 - Rev Lunge T-Rotations
06 - B...

Equipment Needed: Dumbbells
Level: Intermediate-Advanced
Calories Burned: 197
Weights Used: 10-35lbs [4.5-16g]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting
01 - S2S Arnold Press
02 - Lumberjack Tri Press
03 - Sup World Lat Sweeps
04 - Tri Kick-Back Steps
05 - W-Raise Press Step...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 157
Weights Used: 20lbs [9kg]
Intervals: 40/10

Workout Breakdown:

*Warm up before starting

01 - Active Low Plank Hold
02 - DB Plank Pull-Overs
03 - BW Sit-Ups
04 - DB Sit-Ups
05 - Reverse Crunches
06 - DB Oven St...

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 Th...

Equipment Needed: No Equipment + Mat
Level: Beginner
Calories Burned: 101
Weights Used: Non
Intervals: 25sec

Workout Breakdown:

01 - Hug & Hold
02 - Wide Arm Swings
03 - Standing Twists
04 - Alt Standing Side Stretch
05 - Windmill Sweeps
06 - Bent Triangle Twists
07 - L2R Ham Walks
08 - Circul...

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...

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...

Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 234
Weights Used: None
Intervals: 40/15

Workout Breakdown:

*Warm up before starting
01 - Active Low Plank Hold
02 - Shin Huggers
03 - 12 to 3 Sit-Ups
04 - Alt Ball Crunch Scissors
05 - Alt Leg Drop Jackknives
06 - Side Hip D...