21 Day Summer Sweat Challenge
2 Seasons
21 Day Summer Sweat Challenge
Level: Advanced
Time: 30-35 Minutes
5-7 Days Per Week
Equipment: Only Dumbbells are Required... Dumbbells, Elevation, Butt Bands, and Mat
-
30 Minute Standing Dumbbell Metcon Workout - Summer Sweat #01 (Music)
Episode 1
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 469
Weights Used: 15lbs [6.8kg]
Intervals: 35/15Workout Breakdown:
Warm-up
01 - Windmill Jack Steps
02 - Windmill Sweeps
03 - S2S Wall Push Shuffle
04 - In & Out BW Trusters
05 - Kang Squats
06 - Step-Up Swing Kicks01 - S2S ...
-
30 Minute Complete Upper Body Workout - Summer Sweat #02 (Music)
Episode 2
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 321
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Hugs & Love Raises
02 - BW Back Fly Twists
03 - Pot Stirs L
04 - Pot Stirs R
05 - Walkouts
06 - Half & Half Push01 - Dbl Floor Switch Powe...
-
30 Minute Full Body No Equipment Tabata HIIT Drills - Summer Sweat #03 (Music)
Episode 3
Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 472
Weights Used: NONE
Intervals: 20/10Workout Breakdown:
Warm-up
01 - L2R Diagonal Jacks
02 - Standing Ab Twist Drives
03 - Rev Arm Circle Squats
04 - OH Side Lunge Taps
05 - The Windmill
06 - Walkouts01 - Half Juggler S...
-
30 Minute Full Body Dumbbell Strength Scan Workout - Summer Sweat #04 (Music)
Episode 4
Equipment Needed: Dumbbells + Mat + Wall
Level: Advanced
Calories Burned: 443
Weights Used: 20lbs [9kg]
Intervals: 35/15Workout Breakdown:
Warm-up
01 - Hi-Low Standing Twists
02 - S2S 1-2 Step-Over Squats
03 - Alt Rev Lunge Raises
04 - Walkouts
05 - Beastmode Threaders
06 - Alt Side Stretch...
-
30 Minute Tuck & Tighten Abs (No Equipment) - Summer Sweat #05 (Music)
Episode 5
Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 265
Weights Used: NONE
Workout Breakdown:
Warm-up:
01 - Cat Cow
02 - Modified Sun Flow
03 - Alt Pin the Needle
04 - Alt Scorpions
05 - Alt Knee PullsWorkout:
01 - 1-2 Double Tuck Crunch
01 - Elevated Heel Tap Pulses...
-
35 Minute Lower Body Double-Pump - Summer Sweat #06 (Music)
Episode 6
Equipment Needed: Dumbbells + Mat + Butt Bands
Level: Advanced-Extreme
Calories Burned: 500
Weights Used: 20-50lbs [9-26kg]
Intervals: 40/12/40/20Workout Breakdown:
Warm-up
01 - Jumping Jacks
02 - Open Gate Squats
03 - Side Lunge Taps
04 - The Windmill
05 - Kang Squats
06 - Step-Up Swing Kick... -
30 Minute Deep Stretch Recovery & Mobility Workout - Summer Sweat #07 (Music)
Episode 7
Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 182
Steps: N/A
Workout Breakdown:
01 - Side Bend Twists
02 - Kang Squats
03 - Beast Mode Threaders
04 - Lizard Openers L
05 - Knees Over Toes Reach L
06 - Lizard Openers R
07 - Knees Over Toes Reach R
08 - Walk... -
30 Minute Total Body Standing Dumbbell Fat Killer - Summer Sweat #08 (Music)
Episode 8
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 484
Weights Used: 15lbs [6.8kg]
Intervals: 35/15Workout Breakdown:
Warm-up
01 - A-Jacks
02 - 1-2 Butt Kicks
03 - Side Lunge Power Squats
04 - Hug & Love Drives
05 - Kang Squats
06 - Step-Up Swing Kicks01 - Alt Squat Drop Pre...
-
30 Minute Upper Body Strength Scan Workout - Summer Sweat #09 (Music)
Episode 9
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 351
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Hug & Love Drives
02 - F2B Arm Swings
03 - Sweeping Windmills
04 - Pot Stirs L/R
05 - Walkouts
06 - Half & Half Push-ups01 - Alt DB Floor ...
-
35 Minute Low Impact Small Space Workout - Summer Sweat #10 (Music)
Episode 10
Equipment Needed: No Equipment
Level: Intermediate
Calories Burned: 517
Weights Used: None
Workout Breakdown:
01 - Hug & Love Drives
02 - 2x Slanted Jacks
03 - Hacky Tap Squats
04 - Side Lunge Reach-Ups
05 - Beast Mode Threaders
06 - Jack Swing Step Backs
07 - Strike Down Twist Reach L
08 - S... -
30 Minute Full Body Dumbbell Strength & HIIT - Summer Sweat #11 (Music)
Episode 11
Equipment Needed: Dumbbells
Level: Advanced-Extreme
Calories Burned: 522
Weights Used: 20 lbs [9 kg]
Intervals: 40/15Workout Breakdown:
Warm-up
01 - S2S Step Jack Step-Outs
02 - OH Side Lunge Taps
03 - Standing Twists
04 - Rev Sumo Squat Turns
05 - Hug & Love Drives
06 - The Windmill01 - Al...
-
30 Minute Grounded Mat Abs & Core Workout - Summer Sweat #12 (Music)
Episode 12
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 281
Weights Used: 10-25lbs [4.5-11.3kg]
Intervals: 35/15Workout Breakdown:
Warm-up
01 - Cat Cow
02 - Modified Sun Flow
03 - Alt Pin the Needle
04 - Slide-Up Crunch
05 - Low Heel Taps
06 - Rope Climb Crunch01 - Half-Whole Sit...
-
30 Minute Lower Body Strength with Bands - Summer Sweat #13 (Music)
Episode 13
Equipment Needed: Dumbbells + Mini Bands + Elevation + Mat
Level: Intermediate-Advanced
Calories Burned: 405
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Butt Kick Pull-Backs
02 - ISO Shoestring Lunges L
03 - ISO Shoestring Lunges R
04 - Ham Scoops
05 - Kang... -
30 Minute Deep Stretch & Mobility Flow Workout - Summer Sweat #14 (Music)
Episode 14
Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 169
Steps: N/A
Workout Breakdown:
01 - Sunrise Squats
02 - Hi-Low Standing Twists
03 - Alt Standing Side Stretch
04 - Sweeping Windmill
05 - Deep Squat Spinal Flow
06 - Shin Hug Mt Threaders L
07 - Walking Mala... -
30 Minute One Dumbbell Full Body METCON HIIT - Summer Sweat #15 (Music)
Episode 15
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 430
Weights Used: 20lbs [9kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Windmill Jacks
02 - Standing Twists
03 - OH Side Lunge Taps
04 - Rev Sumo Squat Turns
05 - Walkouts
06 - Up-Down Dogs01 - Drop Squat Press Jacks
0... -
35 Minute Arms & Abs Upper Body Workout - Summer Sweat #16 (Music)
Episode 16
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 518
Weights Used: 15-30lbs [7-14kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Windmill Jacks
02 - Tri-Push Twist Drives
03 - S2S Cactus Squats
04 - Inchworms
05 - Beast Mode Threaders
06 - L2R Side Stretch01 - Swing Sw...
-
30 Minute Load & Hold HIIT Cardio - Summer Sweat #17 (Music)
Episode 17
Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 405
Weights Used: None
Intervals: 30+15/20Workout Breakdown:
Warm-up
01 - L2R Diagonal Jacks
02 - S2S Wall Push Twists
03 - Windmill Sweeps
04 - S2S Low Drive Squats
05 - Walkouts
06 - Beastmode Threaders01 - Dbl Alt Knee...
-
30 Minute Strength + HIIT Supersets - Summer Sweat #18 (Music)
Episode 18
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 477
Weights Used: 25lbs [11.3kg]
Intervals: 35/14Workout Breakdown:
Warm-up
01 - A-Jacks
02 - 1-2 Butt Kicks
03 - OH Side Lunge Taps
04 - Hug & Love Drives
05 - The Windmill
06 - Walkouts01 - Alt Thruster Twists
02 - Cross-T... -
30 Minute Tight Core & Abs Training - Summer Sweat #19 (Music)
Episode 19
Equipment Needed: No Equipment + Mat
Level: Intermediate-Advanced
Calories Burned: 314
Workout Breakdown:
Warm-up:
01 - Standing Twists
02 - In & Out Knees
03 - Jefferson CARs
04 - OH Rev Lunges
05 - Cat Cow
06 - Rocking Best StretchWorkout:
01 - Twisting Crunch L
02 - ISO X Tap Crunch L
03... -
30 Minute Standing ABAB Lower Body Upgrades - Summer Sweat #20 (Music)
Episode 20
Equipment Needed: Dumbbells + Mini Bands + Mat
Level: Advanced
Calories Burned: 394
Weights Used: 20-50lbs [9-22.6kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Air Squats
02 - Open Gate Squats
03 - Side Lunge Taps
04 - The Windmill
05 - Kang Squats
06 - Step-Up Swing Kicks01 - Hi-Low ...
-
30 Minute Recovery & Mobility Deep Stretch - Summer Sweat #21 (Music)
Episode 21
Equipment Needed: No Equipment + Mat
Level: Beginner - Intermediate
Calories Burned: 184
Workout Breakdown:
01 - Standing Twist Side Bends
02 - T-Spine Flow
03 - The Windmill
04 - Pancake Rocks
05 - S2S Walking Ham Bounce
06 - Cat Cow
07 - Rocking Best Stretch
08 - Lizard Openers L
09 - Deep...