Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 651
Weights Used: 20lbs [9kg]
Intervals: 40/30/20

Workout Breakdown:

Warm-up
01 - Windmill Jacks
02 - Standing Twists
03 - S2S Prisoner Hurdles
04 - SWS Lunges L
05 - SWS Lunges R
06 - Kang Squats
07 - Kneeling Push-Roc...

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 651
Weights Used: 20lbs [9kg]
Intervals: 40/30/20

Workout Breakdown:

Warm-up
01 - Windmill Jacks
02 - Standing Twists
03 - S2S Prisoner Hurdles
04 - SWS Lunges L
05 - SWS Lunges R
06 - Kang Squats
07 - Kneeling Push-Roc...

Equipment Needed: No Equipment + Mat
Level: Intermediate-Advanced
Calories Burned: 597
Weights Used: None
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Swing Jack Drives
02 - Ham Tap X-Steps
03 - Rainbow Knee Drives
04 - GM Side Lunges
05 - OH Rev Lunges
06 - Windmill Sweeps
07 - Walkouts
0...

Equipment Needed: No Equipment + Mat
Level: Intermediate-Advanced
Calories Burned: 597
Weights Used: None
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Swing Jack Drives
02 - Ham Tap X-Steps
03 - Rainbow Knee Drives
04 - GM Side Lunges
05 - OH Rev Lunges
06 - Windmill Sweeps
07 - Walkouts
0...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 432
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - F2B Arm Swings
03 - Standing Twists
04 - Pot Stirs L
05 - Pot Stirs R
06 - Walkouts
07 - Modified Push-Ups...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 432
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - F2B Arm Swings
03 - Standing Twists
04 - Pot Stirs L
05 - Pot Stirs R
06 - Walkouts
07 - Modified Push-Ups...

Equipment Needed: Dumbbells + Mat + Elevation + Wall
Level: Intermediate-Advanced
Calories Burned: 555
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Squats
02 - Open Gate Swings
03 - Cossack Triangle Twists
04 - OH Rev Lunges
05 - Windmill Sweeps
06 - Kan...

Equipment Needed: Dumbbells + Mat + Elevation + Wall
Level: Intermediate-Advanced
Calories Burned: 555
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Squats
02 - Open Gate Swings
03 - Cossack Triangle Twists
04 - OH Rev Lunges
05 - Windmill Sweeps
06 - Kan...

Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 462
Weights Used: None
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Butt Kick Pull-Backs
02 - Alt Slanted Jacks
03 - Rainbow Swing Knees
04 - L2R Uppercut Twist Jabs
05 - Shoe Lace Lunges L
06 - Shoe Lace Lunges R
07...

Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 462
Weights Used: None
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Butt Kick Pull-Backs
02 - Alt Slanted Jacks
03 - Rainbow Swing Knees
04 - L2R Uppercut Twist Jabs
05 - Shoe Lace Lunges L
06 - Shoe Lace Lunges R
07...

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: 589
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Dbl Slanted Step-Jacks
02 - Rainbow Swing Knees
03 - Standing Twists
04 - L2R Step Squats
05 - Cossack Threaders
06 - OH Rev Lunges
07 - Kang Squa...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 589
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Dbl Slanted Step-Jacks
02 - Rainbow Swing Knees
03 - Standing Twists
04 - L2R Step Squats
05 - Cossack Threaders
06 - OH Rev Lunges
07 - Kang Squa...

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...