28 Day REVAMP - Build & Sculpt Program

28 Day REVAMP - Build & Sculpt Program

28 Day REVAMP
Level: Advanced-EXTREME
Time: 30-35 minutes
5-7 Days Per Week
Equipment: Dumbbells, Mat, and Jump Rope

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28 Day REVAMP - Build & Sculpt Program
  • 35 Minute Full Body Metabolic Conditioning Workout - REVAMP #01
    36:12
    35 Minute Full Body Metabolic Conditioning Workout - REVAMP #01

    35 Minute Full Body Metabolic Conditioning Workout - REVAMP #01

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 554

    Workout Breakdown:

    Warm-up

    01 - Swing Switch Burpees
    02 - Half Whole Skaters L
    03 - Switch Pick Rev Lunges
    04 - Half Whole Skaters R
    05 - Tri-Swing Squats
    06 - Split Kick Push-ups
    07 - Shot Put Press L
    08 - Side ...

  • 35 Minute Complete Upper Body Strength Workout - REVAMP #02
    36:15
    35 Minute Complete Upper Body Strength Workout - REVAMP #02

    35 Minute Complete Upper Body Strength Workout - REVAMP #02

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-EXTREME
    Calories Burned: 405

    Workout Breakdown:

    Warm-up

    01 - MAX Push-ups
    02 - Incline Wing Press
    03 - DB Pull-Overs
    04 - Dbl Curl Lunges
    05 - Dbl Lawn Press L
    06 - Downward Geckos
    07 - Dbl Lawn Press R
    08 - Dbl Pour Curls
    09 - Around the Wo...

  • 30 Minute All Standing Kickboxing HIIT Workout - REVAMP #03
    31:17
    30 Minute All Standing Kickboxing HIIT Workout - REVAMP #03

    30 Minute All Standing Kickboxing HIIT Workout - REVAMP #03

    Equipment Needed: No Equipment
    Level: Advanced
    Calories Burned: 491

    Workout Breakdown:

    Warm-up

    01 - Hammer Sprints
    02 - Swing Kick Jab Taps L
    03 - Skater Tap Hops
    04 - Swing Kick Jab Taps R
    05 - S2S Hook Knee Shuffle
    06 - Rainbow Swing Kicks
    07 - Side V-Jab Sprints L
    08 - ISO Bullet Kicks L...

  • 35 Minute 50 Second AMRAP Strength Workout - REVAMP #04
    36:08
    35 Minute 50 Second AMRAP Strength Workout - REVAMP #04

    35 Minute 50 Second AMRAP Strength Workout - REVAMP #04

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 493

    Workout Breakdown:

    Warm-up

    01 - Hi-Low Power Press Squats
    02 - Kneeling Row Hops
    03 - Dbl Curl Stacks
    04 - Devil Press
    05 - DB Pull-Overs
    06 - U-Squat Lunge Hops
    07 - Swing Switch Burpees
    08 - In & Out Deadlifts
    09 - Mec...

  • 35 Minute ALL-OVER Abs & Core Mat-Only Six-Pack Workout - REVAMP #05
    36:39
    35 Minute ALL-OVER Abs & Core Mat-Only Six-Pack Workout - REVAMP #05

    35 Minute ALL-OVER Abs & Core Mat-Only Six-Pack Workout - REVAMP #05

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 442

    Workout Breakdown:

    Warm-up

    01 - DB Bike Passes
    02 - DB Side V-Crunch Lifts L
    03 - Hi-Low Plank Stack Jacks
    04 - DB Side V-Crunch Lifts R
    05 - DB Hollow Flutters
    06 - Kneeling Cross-Clean L
    07 - DB Twist Drive Tucks
    08 - ...

  • 35 Minute COMPLETE Lower Body Workout - REVAMP #06
    36:16
    35 Minute COMPLETE Lower Body Workout - REVAMP #06

    35 Minute COMPLETE Lower Body Workout - REVAMP #06

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-EXTREME
    Calories Burned: 481

    Workout Breakdown:

    Warm-up

    01 - 4-2-1 Tempo Squats
    02 - Half Whole Pulse Squats
    03 - Stack Pulse Squats
    04 - Slow Bulgarian Lunges L
    05 - Slow Bulgarian Lunges R
    06 - Clamshells L
    07 - Clamshells R
    08 - DB Hip Thrus...

  • 30 Minute 50 Moves Deep Yoga & Stretching Workout 2.0 - REVAMP #07
    32:57
    30 Minute 50 Moves Deep Yoga & Stretching Workout 2.0 - REVAMP #07

    30 Minute 50 Moves Deep Yoga & Stretching Workout 2.0 - REVAMP #07

    Equipment Needed: Yoga Mat, Block, Elevation, Strap, Bolster
    Level: Advanced
    Calories Burned: 135

    Workout Breakdown:

    01 - Seated Breaths
    02 - Cat Cow
    03 - Childs Pose
    04 - Side Stretch L
    05 - Side Stretch R
    06 - Rev Shoulder Stretch L
    07 - Rev Shoulder Stretch R
    08 - Pull In Knees L
    09 - Halfy ...

  • 35 Minute Dumbbell Strength Bodyweight Finisher - REVAMP #08
    36:34
    35 Minute Dumbbell Strength Bodyweight Finisher - REVAMP #08

    35 Minute Dumbbell Strength Bodyweight Finisher - REVAMP #08

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 545

    Workout Breakdown:

    Warm-up

    01 - DB Burpee Hops
    02 - F2B Burpee Hops
    03 - Back Fly Curl Press
    04 - Push-up Flings
    05 - Squat Clean Side Lunge
    06 - Hop-Over Squat Taps
    07 - DB Hollow Flutters
    08 - Quick Bicycles
    09...

  • 30 Minute Unilateral Upper Body Workout - REVAMP #09
    31:45
    30 Minute Unilateral Upper Body Workout - REVAMP #09

    30 Minute Unilateral Upper Body Workout - REVAMP #09

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-EXTREME
    Calories Burned: 305

    Workout Breakdown:

    Warm-up

    01 - Uneven Ladder Push-ups L
    02 - In & Out Mowers L
    03 - Uneven Ladder Push-ups R
    04 - In & Out Mowers R
    05 - ISO Hold Curl Press L
    06 - Lawn MORES L
    07 - ISO Hold Curl Press R
    08 - Lawn ...

  • 30 Minute Heart Pumping Cardio HIIT Running Workout - REVAMP #10
    31:18
    30 Minute Heart Pumping Cardio HIIT Running Workout - REVAMP #10

    30 Minute Heart Pumping Cardio HIIT Running Workout - REVAMP #10

    Equipment Needed: Bodyweight + Mat
    Level: Advanced-EXTREME
    Calories Burned: 471

    Workout Breakdown:

    Warm-up

    01 - Butt Kicks
    02 - Hustle Tap Hops L
    03 - Alt Step Jacks
    04 - Hustle Tap Hops R
    05 - Fast-Slow Tap-Unders
    06 - 180 Juggler Pause Hops
    07 - Slanted Sprints L
    08 - S2S Hi-Low Hurdles
    0...

  • 30 Minute 30-60-90 Triple Threat Strength Workout - REVAMP #11
    31:06
    30 Minute 30-60-90 Triple Threat Strength Workout - REVAMP #11

    30 Minute 30-60-90 Triple Threat Strength Workout - REVAMP #11

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-EXTREME
    Calories Burned: 397

    Workout Breakdown:

    Warm-up

    01 - (30) Thrusters (2x 25lbs/11.3kg)
    02 - (60) Push Thrust Push Curls (2x 25lbs/11.3kg)
    03 - (90) Rev Lunge Deadlifts (2x 35lbs/15.9kg)

    04 - (30) 180 Pulse Twist Squats ...

  • 35 Minute Hi-Low HIIT & Mat Abs BURN!!! - REVAMP #12
    36:05
    35 Minute Hi-Low HIIT & Mat Abs BURN!!! - REVAMP #12

    35 Minute Hi-Low HIIT & Mat Abs BURN!!! - REVAMP #12

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-EXTREME
    Calories Burned: 502

    Workout Breakdown:

    Warm-up

    01 - Hi Wide Sprints
    02 - Xs & Os
    03 - Side Knee Climbers
    04 - Side V Taps L
    05 - Pike Knee Jacks
    06 - Side V Taps R
    07 - LVL 3 Sprints
    08 - Bicycles
    09 - Halo Burpees
    10 - Scissor Heel Ta...

  • 30 Minute MAX Reps Unilateral Lower Body Workout - REVAMP #13
    32:24
    30 Minute MAX Reps Unilateral Lower Body Workout - REVAMP #13

    30 Minute MAX Reps Unilateral Lower Body Workout - REVAMP #13

    Equipment Needed: Dumbbells + Mat
    Level: EXTREME
    Calories Burned: 328

    Workout Breakdown:

    Warm-up

    01 - In & Out Switch Drops L
    02 - Ladder Lunges L
    03 - In & Out Switch Drops R
    04 - Ladder Lunges R
    05 - In & Out Swing Lunges L
    06 - ISO Leg Burners L
    07 - In & Out Swing Lunges R
    08 - ISO Leg Bur...

  • 35 Minute Total Body Deep Yoga Stretch - REVAMP #14
    36:25
    35 Minute Total Body Deep Yoga Stretch - REVAMP #14

    35 Minute Total Body Deep Yoga Stretch - REVAMP #14

    Equipment Needed: Yoga Mat
    Level: Intermediate
    Calories Burned: 168

    Workout Breakdown:

    01 - Seated Breaths
    02 - Head Rolls L
    03 - Head Rolls R
    04 - Cat Cow
    05 - Child's Pose
    06 - Side Stretch L/R
    07 - Threaders L/R
    08 - Lizard L/R
    09 - Foot Peddles
    10 - Pigeon Pose L
    11 - Pigeon Stretch R
    12 - ...

  • 35 Minute Full Body Hybrid SCORCHER - REVAMP #15
    36:19
    35 Minute Full Body Hybrid SCORCHER - REVAMP #15

    35 Minute Full Body Hybrid SCORCHER - REVAMP #15

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 521

    Workout Breakdown:

    Warm-up

    01 - Squat Clean Side Lunges
    02 - V-Worms
    03 - Tri-Swing Squats
    04 - Half Whole Hurdles L
    05 - Push Knee Thrusts
    06 - Half Whole Hurdles R
    07 - Tri-Climb Lunges
    08 - In & Out Curl Pours...

  • 35 Minute ABAB Upper Body Burnout Workout - REVAMP #16
    36:12
    35 Minute ABAB Upper Body Burnout Workout - REVAMP #16

    35 Minute ABAB Upper Body Burnout Workout - REVAMP #16

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-EXTREME
    Calories Burned: 352

    Workout Breakdown:

    Warm-up

    01 - Dual Hang Snatch
    02 - 8 Push Low Holds
    03 - Dual Hang Snatch
    04 - 8 Push Low Holds
    05 - In & Out Coil Curls
    06 - ISO Makers L
    07 - In & Out Coil Curls
    08 - ISO Makers R
    09 - DB Chest ...

  • 35 Minute Cardio Body COMPLEXES - REVAMP #17
    36:39
    35 Minute Cardio Body COMPLEXES - REVAMP #17

    35 Minute Cardio Body COMPLEXES - REVAMP #17

    Equipment Needed: No Equipment + Mat
    Level: Advanced-Extreme
    Calories Burned: 425

    Workout Breakdown:

    Warm-up

    01 - Sprinter Burpees
    02 - S2S Sky Switch Hurdles
    03 - Thigh Killer Crawls
    04 - Power Drives
    05 - Bloodhound Lunges

    06 - Traffic Sprints
    07 - Half Whole Burpees L
    08 - L2R Money Jacks
    ...

  • 30 Minute Full Body STRENGTH & Sweat Workout - REVAMP #18
    31:00
    30 Minute Full Body STRENGTH & Sweat Workout - REVAMP #18

    30 Minute Full Body STRENGTH & Sweat Workout - REVAMP #18

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-EXTREME
    Calories Burned: 409

    Workout Breakdown:

    Warm-up

    01 - Quatro Squat Burpees (50lbs/22.7kg)
    02 - Row Curl Squat Press L (30lbs/13.6kg)
    03 - ISO Booty Builders L (50lbs/22.7kg)
    04 - Row Curl Squat Press R (30lbs/13.6kg)
    05 -...

  • 30 Minute Old School Six-Pack Abs Workout - REVAMP #19
    31:14
    30 Minute Old School Six-Pack Abs Workout - REVAMP #19

    30 Minute Old School Six-Pack Abs Workout - REVAMP #19

    Equipment Needed: Dumbbells, Mat, Ab Wheel
    Level: Advanced
    Calories Burned: 205

    Workout Breakdown:

    Warm-up

    01 - Xs & Os
    02 - Sprinter Abs
    03 - Press Twist Crunch
    04 - Tornado Twists
    05 - Bicycle Passes
    06 - Abs Rollers
    07 - Side Hip Dips L
    08 - Bull Frogs
    09 - Side Hip Dips R
    10 - Pike-Knee Ja...

  • 35 Minute Lower Body Jump & Pump Workout - REVAMP #20
    36:18
    35 Minute Lower Body Jump & Pump Workout - REVAMP #20

    35 Minute Lower Body Jump & Pump Workout - REVAMP #20

    Equipment Needed: Dumbbells + Jump Rope + Mat
    Level: Advanced
    Calories Burned: 468

    Workout Breakdown:

    Warm-up

    01 - Hi-Low Calves Squats
    02 - Side Lunge Drive RDLs L
    03 - ISO Lift Burpees L
    04 - Boxer Skips
    05 - Side Lunge Drive RDLs R
    06 - ISO Lift Burpees R
    07 - ISO Calves Skips
    08 - Side ...

  • 35 Minute Full Body Deep Stretch Yoga & Recovery - REVAMP #21
    36:27
    35 Minute Full Body Deep Stretch Yoga & Recovery - REVAMP #21

    35 Minute Full Body Deep Stretch Yoga & Recovery - REVAMP #21

    Equipment Needed: Yoga Mat + Yoga Strap
    Level: Intermediate
    Calories Burned: 153

    Workout Breakdown:

    01 - Cat Cow
    02 - Modified Sun Flow
    03 - Twisting Child's Pose
    04 - Side Stretch L/R
    05 - Rev Shoulder Stretch L
    06 - Rev Shoulder Stretch R
    07 - Upward Dog
    08 - Prone Shoulder Winds
    09 - Sphinx ...

  • 30 Minute LIVE Run & Gun Hybrid HIIT Workout - REVAMP #22
    31:16
    30 Minute LIVE Run & Gun Hybrid HIIT Workout - REVAMP #22

    30 Minute LIVE Run & Gun Hybrid HIIT Workout - REVAMP #22

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 449

    Workout Breakdown:

    Warm-up

    01 - Overhead Fly Sprints
    02 - ISO DB Press Jacks
    03 - Dbl Hustle Tap Hops L
    04 - Dbl Push Pike-Backs
    05 - Overhead Fly Sprints
    06 - ISO DB Press Jacks
    07 - Dbl Hustle Tap Hops R
    08 - Dbl Push ...

  • 35 Minute Triple Double Tempo Arms Workout - REVAMP #23
    35:28
    35 Minute Triple Double Tempo Arms Workout - REVAMP #23

    35 Minute Triple Double Tempo Arms Workout - REVAMP #23

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-EXTREME
    Calories Burned: 382

    Workout Breakdown:

    Warm-up

    01 - 30 - Non-Stop Push-ups
    02 - 45 - Slow Push-ups
    03 - 60 - DB Chest Press
    04 - 45 - Dbl Lawn Press L
    05 - 45 - Dbl Lawn Press R
    06 - 30 - Alt DB Curls
    07 - 45 - W-Curls
    08 - 60 - Slo...

  • 30 Min Non-Stop Step & Sprint Running Workout - REVAMP #24
    33:13
    30 Min Non-Stop Step & Sprint Running Workout - REVAMP #24

    30 Min Non-Stop Step & Sprint Running Workout - REVAMP #24

    Equipment Needed: No Equipment + Mat
    Level: Advanced
    Calories Burned: 339

    Workout Breakdown:

    01 - Butt Kicks
    02 - S2S Heismans
    03 - Alt Step Jacks
    04 - 180 Shadow Jabs
    05 - Tri-Knee Combo
    06 - Hi-Low Hurdles
    07 - 180 Knee Sprints
    08 - Tri-Fly Sprints
    09 - Slanted Sprints L
    10 - Agility Sprints
    ...

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