Equipment Needed: Dumbbells
Level: Advanced
Calories Burned: 236
Weights Used: 15-30lbs [7.8-16kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - Alt Dbl DB Curls
02 - Dbl Back Fly Curls
03 - Criss-Cross Bent Row Lifts
04 - In & Out Curls
05 - Chainsaw Rows L
06 - Chainsaw...

Equipment Needed: Dumbbells + Elevation
Level: Advanced
Calories Burned: 135
Weights Used: 20lbs [9kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - BW Elevated Heel Squats
02 - Elevated Goblet Squats
03 - Hi-Hold Elevated Heel Squats
04 - ISO Elev Curtsy Squats L
05 - IS...

Equipment Needed: Dumbbells
Level: Advanced
Calories Burned: 302
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - S2S Goblet Squats
02 - Twist Turn Goblet Lunges L
03 - Twist Turn Goblet Lunges R
04 - U-Squat Lunges
05 - DB Rev Sumo Squat Turn...

Equipment Needed: Dumbbells
Level: Advanced-Extreme
Calories Burned: 339
Weights Used: 20lbs [9kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - RDL Clean Squat Press
02 - Dbl Rev Lunge Curls
03 - Devil Press Burpees
04 - Alt RDL Clean Squats
05 - S2S U-Squat Mud Walks
06...

Equipment Needed: Dumbbells
Level: Advanced-Extreme
Calories Burned: 333
Weights Used: 20lbs [9kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - Jack Press Core Twists
02 - Swing Switch Burpees
03 - Side Lunge Rewinds L
04 - Side Lunge Rewinds R
05 - Lateral Bent Row Shuf...

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: Dumbbells + Mat
Level: Advanced
Calories Burned: 306
Weights Used: lbs [kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - Low Plank Hold Taps
02 - DB Plank Pull-Overs
03 - DB Sit-Ups
04 - DB Hollow Tuck Crunch
05 - L2R OH Sit-Up Twists
06 - Hi-Pot Stir S...

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: 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: Dumbbells + Elevation
Level: Advanced
Calories Burned: 135
Weights Used: 20lbs [9kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - BW Elevated Heel Squats
02 - Elevated Goblet Squats
03 - Hi-Hold Elevated Heel Squats
04 - ISO Elev Curtsy Squats L
05 - IS...

Equipment Needed: Dumbbells
Level: Advanced
Calories Burned: 236
Weights Used: 15-30lbs [7.8-16kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - Alt Dbl DB Curls
02 - Dbl Back Fly Curls
03 - Criss-Cross Bent Row Lifts
04 - In & Out Curls
05 - Chainsaw Rows L
06 - Chainsaw...

Equipment Needed: Dumbbells
Level: Advanced
Calories Burned: 302
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - S2S Goblet Squats
02 - Twist Turn Goblet Lunges L
03 - Twist Turn Goblet Lunges R
04 - U-Squat Lunges
05 - DB Rev Sumo Squat Turn...

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: 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: 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: 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: 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 + Wall
Level: Intermediate-Advanced
Calories Burned: 295
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting
01 - RDL Clean Squats
02 - S2S Goblet Squats
03 - Lateral Lunges L
04 - Wall Balance Hams L
05 - Lateral Lunge...

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

Workout Breakdown:

01 - Pogo Hops
02 - Standing Twists
03 - S2S Hurdle Steps
04 - Jumping Jacks
05 - OH Side Lunge Taps
06 - OH-Twist Good Mornings
07 - BW TYAs
08 - Pot S...

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
Level: Advanced-Extreme
Calories Burned: 333
Weights Used: 20lbs [9kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - Jack Press Core Twists
02 - Swing Switch Burpees
03 - Side Lunge Rewinds L
04 - Side Lunge Rewinds R
05 - Lateral Bent Row Shuf...

Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 330
Weights Used: None
Intervals: 40/15

Workout Breakdown:

*Warm up before starting
01 - S2S B-Boy Step Strikes
02 - S2S Squat Kick Reach
03 - Inchworm Plank-Overs
04 - Stutter Lunge Drives L
05 - Stutter Lunge Drives R
06 -...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 248
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - Kneeling Shoulder Press
02 - Kneeling Piston Press
03 - Heavy Kneeling Rows
04 - In & Out Renegade Crawls
05 -...