Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 239
Weights Used: None
Intervals: 40/30/20

Workout Breakdown:

Warm-up
01 - Modified Sun Flow
02 - Circular Cat Cow
03 - Dead Bugs
04 - Rope Climb Crunch
05 - Low Heel Taps
06 - Alt Heel Tap Twists

01 - Controlled Crunch...

Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 239
Weights Used: None
Intervals: 40/30/20

Workout Breakdown:

Warm-up
01 - Modified Sun Flow
02 - Circular Cat Cow
03 - Dead Bugs
04 - Rope Climb Crunch
05 - Low Heel Taps
06 - Alt Heel Tap Twists

01 - Controlled Crunch...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 614
Weights Used: 15lbs [6.8kg]
Intervals: 40/25

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - Hug & Love Drives
03 - Squat Wide Side Lunge L
04 - Squat Wide Side Lunge R
05 - A-Jacks
06 - Hi-Low Hinge Reaches
07 - Walkouts
0...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 614
Weights Used: 15lbs [6.8kg]
Intervals: 40/25

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - Hug & Love Drives
03 - Squat Wide Side Lunge L
04 - Squat Wide Side Lunge R
05 - A-Jacks
06 - Hi-Low Hinge Reaches
07 - Walkouts
0...

Equipment Needed: Dumbbells + Mat + Wall + Bench
Level: Advanced
Calories Burned: 550
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kick Pull Backs
02 - Rainbow Swing Knees
03 - BW Hang Squat W-Raise
04 - BW Side Lunge ADD Swings L
05 - BW Side Lunge ADD...

By popular request, this 40 minute Full Body Kettlebell METCON workout is here to add spice to your routine. Only one kettlebell needed and we're using a relatively light kettlebell (8 kg / 17.6 lbs) to challenge your entire body while building strength, power, balance, mobility, and conditioning...

Equipment Needed: Dumbbells + Mat + Wall + Bench
Level: Advanced
Calories Burned: 550
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kick Pull Backs
02 - Rainbow Swing Knees
03 - BW Hang Squat W-Raise
04 - BW Side Lunge ADD Swings L
05 - BW Side Lunge ADD...

By popular request, this 40 minute Full Body Kettlebell METCON workout is here to add spice to your routine. Only one kettlebell needed and we're using a relatively light kettlebell (8 kg / 17.6 lbs) to challenge your entire body while building strength, power, balance, mobility, and conditioning...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 324
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - In & Out Spinal Flex
03 - In & Out Cactus Raises
04 - Bent TYAs
05 - Pot Stirs
06 - Triangle Twists

01 - Shoulder Shru...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 324
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - In & Out Spinal Flex
03 - In & Out Cactus Raises
04 - Bent TYAs
05 - Pot Stirs
06 - Triangle Twists

01 - Shoulder Shru...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 635
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Dbl Slanted Step-Jacks
02 - S2S Prisoner Hurdles
03 - S2S Step-Over Squats
04 - OH Rev Lunges
05 - Kang Squats
06 - Inchworms

01 - L...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 635
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Dbl Slanted Step-Jacks
02 - S2S Prisoner Hurdles
03 - S2S Step-Over Squats
04 - OH Rev Lunges
05 - Kang Squats
06 - Inchworms

01 - L...

Equipment Needed: Light Dumbbells + Mat
Level: Intermediate
Calories Burned: 508
Weights Used: 15lbs [6.8kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - A-Skips
02 - Hug & Love Drives
03 - 1-2 Step-Over Squats
04 - Side Lunge Side Reach
05 - Windmill T-Taps
06 - In & Out Ab March Twists
0...

Equipment Needed: Light Dumbbells + Mat
Level: Intermediate
Calories Burned: 508
Weights Used: 15lbs [6.8kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - A-Skips
02 - Hug & Love Drives
03 - 1-2 Step-Over Squats
04 - Side Lunge Side Reach
05 - Windmill T-Taps
06 - In & Out Ab March Twists
0...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 629
Weights Used: 10lbs [4.5kg]
Intervals: 35/15

Workout Breakdown:

Warm-up
01 - Hinge Hug Step-Outs
02 - Dbl Slanted Step-Jacks
03 - Windmill Sweeps
04 - BW World Tap Squats
05 - Standing Ab Twists
06 - Rev Warr...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 629
Weights Used: 10lbs [4.5kg]
Intervals: 35/15

Workout Breakdown:

Warm-up
01 - Hinge Hug Step-Outs
02 - Dbl Slanted Step-Jacks
03 - Windmill Sweeps
04 - BW World Tap Squats
05 - Standing Ab Twists
06 - Rev Warr...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 408
Weights Used: 20bs [9kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - High Knee Pulls
02 - L2R BW Squats
03 - BW Good Morning Side Lunges
04 - S2S Cossack Threaders
05 - Alt Rev Lunges
06 - Wall Leg Swings L
07 - Wa...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 408
Weights Used: 20bs [9kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - High Knee Pulls
02 - L2R BW Squats
03 - BW Good Morning Side Lunges
04 - S2S Cossack Threaders
05 - Alt Rev Lunges
06 - Wall Leg Swings L
07 - Wa...

Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 297
Weights Used: None
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Kick the Tires
02 - Alt OH Reach Kicks
03 - Knee Tap Drives
04 - Butt Kick Pull-Backs
05 - S2S Back Flex Steps
06 - Bob & Weave Step-Backs
...

Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 297
Weights Used: None
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Kick the Tires
02 - Alt OH Reach Kicks
03 - Knee Tap Drives
04 - Butt Kick Pull-Backs
05 - S2S Back Flex Steps
06 - Bob & Weave Step-Backs
...

Equipment Needed: Light Dumbbells + Mat
Level: Advanced
Calories Burned: 511
Weights Used: 10lbs [4.5kg]
Intervals: 20/10

Workout Breakdown:

Warm-up

01 - Hi-Wide Tap Drives
02 - Alt Slanted Jacks
03 - Prisoner Hurdles
04 - S2S Wall Pushers
05 - GM Side Lunges
06 - Hug & Love Drives
07 - Ham ...

Equipment Needed: Light Dumbbells + Mat
Level: Advanced
Calories Burned: 511
Weights Used: 10lbs [4.5kg]
Intervals: 20/10

Workout Breakdown:

Warm-up

01 - Hi-Wide Tap Drives
02 - Alt Slanted Jacks
03 - Prisoner Hurdles
04 - S2S Wall Pushers
05 - GM Side Lunges
06 - Hug & Love Drives
07 - Ham ...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 211
Weights Used: 15-20lbs [6.8-9kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Goalpost Raises
02 - F2B Windmills
03 - OH Hinge Twist Reach
04 - Hugs & Love Raises
05 - BW TYA Pulses
06 - The Windmill

01 - Arnold Cu...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 211
Weights Used: 15-20lbs [6.8-9kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Goalpost Raises
02 - F2B Windmills
03 - OH Hinge Twist Reach
04 - Hugs & Love Raises
05 - BW TYA Pulses
06 - The Windmill

01 - Arnold Cu...