Equipment Needed: Dumbbells + Elevation + Mini Bands + Wall + Mat
Level: Advanced
Calories Burned: 551
Weights Used: 15-35lbs [7-16kg]
Intervals: 40/8

Workout Breakdown:

Warm-up
01 - Prisoner Hurdlers
02 - L2R Squat Steps
03 - OH Rev Lunges
04 - Kang Squats
05 - Beast Mode Threaders
06 - Wall ...

Equipment Needed: Dumbbells + Elevation + Mini Bands + Wall + Mat
Level: Advanced
Calories Burned: 551
Weights Used: 15-35lbs [7-16kg]
Intervals: 40/8

Workout Breakdown:

Warm-up
01 - Prisoner Hurdlers
02 - L2R Squat Steps
03 - OH Rev Lunges
04 - Kang Squats
05 - Beast Mode Threaders
06 - Wall ...

Equipment Needed: Light Dumbbells + Mat
Level: Advanced
Calories Burned: 582
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hiker Sprints
02 - Apple Jacks
03 - Wind Vane Twists
04 - Boot Stuffers L
05 - Boot Stuffers R
06 - Windmill Sweeps
07 - Leaf Scoopers
08 - ...

Equipment Needed: Light Dumbbells + Mat
Level: Advanced
Calories Burned: 582
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hiker Sprints
02 - Apple Jacks
03 - Wind Vane Twists
04 - Boot Stuffers L
05 - Boot Stuffers R
06 - Windmill Sweeps
07 - Leaf Scoopers
08 - ...

▶️From PRO 500 MAX #10

Equipment Needed: No Equipment + Mat
Level: EXTREME
Calories Burned: 505
Weights Used: None
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - Side Lunge Taps
03 - A-Jacks
04 - Alt Side Knees
05 - Ham Scoop Swings

01 - Vinyasa Burpees
02 - Half Moon Squat...

▶️From PRO 500 MAX #10

Equipment Needed: No Equipment + Mat
Level: EXTREME
Calories Burned: 505
Weights Used: None
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - Side Lunge Taps
03 - A-Jacks
04 - Alt Side Knees
05 - Ham Scoop Swings

01 - Vinyasa Burpees
02 - Half Moon Squat...

Equipment Needed: Dumbbells + Mini Bands + Mat
Level: Intermediate
Calories Burned: 306
Weights Used: 15-25lbs [6.8k-11.3g]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hip CAR Swings
02 - L2R Step-Over Squats
03 - GRND Glute Walk Lifts
04 - Windmill Sweeps
05 - Rev Leaning Lunges
06 - Wal...

Equipment Needed: No Equipment + Mat
Level: Intermediate-Advanced
Calories Burned: 478
Weights Used: None
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Boxer Bounce
02 - Hip CAR Swings
03 - 180 Shadow Jabs
04 - Tri-Tap Ham Walks
05 - Side Lunge ADD Swings L
06 - Side Lunge ADD Swings R
07 -...

GIANT Sets are a great way to build both strength & muscle. We’re stacking 4 exercises back-to-back for each muscle group in the upper body to increase time under tension, and create the kind of volume that truly helps build those guns. We’re hitting EVERYTHING above the waist - including Chest, ...

Equipment Needed: Dumbbells + Mini Bands + Mat
Level: Intermediate
Calories Burned: 306
Weights Used: 15-25lbs [6.8k-11.3g]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hip CAR Swings
02 - L2R Step-Over Squats
03 - GRND Glute Walk Lifts
04 - Windmill Sweeps
05 - Rev Leaning Lunges
06 - Wal...

▶️From ZERO Day #19

Equipment Needed: No Equipment + Mat
Level: EXTREME
Calories Burned: 575
Weights Used: None
Intervals: 30/Non-Stop

Workout Breakdown:

01 - Butt Kicks
02 - S2S Butt Kicks
03 - S2S Skater Sprints
04 - F2B Hot Hands
05 - Toe Tap Kicks L
06 - Sprinter Drills
07 - Toe Tap Kicks...

▶️From ZERO Day #19

Equipment Needed: No Equipment + Mat
Level: EXTREME
Calories Burned: 575
Weights Used: None
Intervals: 30/Non-Stop

Workout Breakdown:

01 - Butt Kicks
02 - S2S Butt Kicks
03 - S2S Skater Sprints
04 - F2B Hot Hands
05 - Toe Tap Kicks L
06 - Sprinter Drills
07 - Toe Tap Kicks...

Equipment Needed: Light Dumbbells + Mat
Level: Intermediate
Calories Burned: 391
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Kneeling Arm Swings
02 - Kneeling Side Reaches
03 - Circular Cat Cow
04 - Mod Beast Threaders
05 - Alt Side Stretch
06 - BW Hip Thrusts
...

Equipment Needed: Light Dumbbells + Mat
Level: Intermediate
Calories Burned: 391
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Kneeling Arm Swings
02 - Kneeling Side Reaches
03 - Circular Cat Cow
04 - Mod Beast Threaders
05 - Alt Side Stretch
06 - BW Hip Thrusts
...

Equipment Needed: Dumbbells + Mat + Elevation + Chair or Bench
Level: Advanced-Extreme
Calories Burned: 433
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Open Gate Swings
02 - 1-2 Step-Over Squats
03 - Cossack Triangle Twists
04 - OH Rev Lunges
05 - Windmill ...

Equipment Needed: Dumbbells + Mat + Elevation + Chair or Bench
Level: Advanced-Extreme
Calories Burned: 577
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Open Gate Swings
02 - 1-2 Step-Over Squats
03 - Cossack Triangle Twists
04 - OH Rev Lunges
05 - Windmill ...

Equipment Needed: Dumbbells + Mat + Elevation + Chair or Bench
Level: Advanced-Extreme
Calories Burned: 865
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Open Gate Swings
02 - 1-2 Step-Over Squats
03 - Cossack Triangle Twists
04 - OH Rev Lunges
05 - Windmill ...

Equipment Needed: Dumbbells + Mat + Elevation + Chair or Bench
Level: Advanced-Extreme
Calories Burned: 577
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Open Gate Swings
02 - 1-2 Step-Over Squats
03 - Cossack Triangle Twists
04 - OH Rev Lunges
05 - Windmill ...

Equipment Needed: Dumbbells + Mat + Elevation + Chair or Bench
Level: Advanced-Extreme
Calories Burned: 433
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Open Gate Swings
02 - 1-2 Step-Over Squats
03 - Cossack Triangle Twists
04 - OH Rev Lunges
05 - Windmill ...

Equipment Needed: Dumbbells + Mat + Elevation + Chair or Bench
Level: Advanced-Extreme
Calories Burned: 865
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Open Gate Swings
02 - 1-2 Step-Over Squats
03 - Cossack Triangle Twists
04 - OH Rev Lunges
05 - Windmill ...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 490
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - Standing Twists
03 - 1-2 Step-Over Squats
04 - OH Rev Lunges
05 - L2R 3-Tap Ham Walks
06 - Twist Tap Drive
07 - Cossack...

GIANT Sets are a great way to build both strength & muscle. We’re stacking 4 exercises back-to-back for each muscle group in the upper body to increase time under tension, and create the kind of volume that truly helps build those guns. We’re hitting EVERYTHING above the waist - including Chest, ...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 490
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - Standing Twists
03 - 1-2 Step-Over Squats
04 - OH Rev Lunges
05 - L2R 3-Tap Ham Walks
06 - Twist Tap Drive
07 - Cossack...

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...