Estimated Calories Burned:
144-288

Equipment Needed:
No Equipment + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Pump Break Sprints
02 - Alt Heel Taps
03 - Toe Tap Kicks L
04 - F2B Uppercuts
05 - Toe Tap Kicks R
06 - S2S Jab Sprints
07 - 180 Jacks
08 - Back Fist Sprints
09 - Tir...

Estimated Calories Burned:
137-289

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - ISO Hold Curls L
02 - Uneven Push-ups L
03 - ISO Hold Curls R
04 - Uneven Push-ups R
05 - Lawnmower Press L
06 - Balance Arm Thrusts L
07 - Lawnmower Press R
08 - Balanc...

Estimated Calories Burned:
127-270

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - S2S Power Drive Sprints
02 - ISO Side Lunge Knee Holds L
03 - Inchworm Hops
04 - ISO Side Lunge Knee Holds R
05 - Plyo Heismans
06 - W-Curl Steps
07 - Windmill Tap Hops
...

Estimated Calories Burned:
127-270

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - ISO Switch Drop Squats L
02 - Side Drop Hops L
03 - ISO Switch Drop Squats R
04 - Side Drop Hops R
05 - Rainbow Lifts L
06 - Downward Donks L
07 - Rainbow Lifts R
08 - D...

Estimated Calories Burned:
163-326

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Butt Kick Jacks
02 - S2S Pause Sprint Jacks
03 - Stacked Push-ups
04 - Standard Push-ups
05 - Hi-Low Squat Press
06 - Side Lunge Hops
07 - Russian Twists
08 - L Pulse Cr...

Estimated Calories Burned:
127-270

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Alt Pump Curls
02 - Lawnmower Switches
03 - Half & Half Push-ups
04 - 3-Way Lunges L
05 - S2S Goblet Squats
06 - 3-Way Lunges R
07 - Shin Grabbers
08 - Butterfly Sit-ups...

Estimated Calories Burned:
148-311

Equipment Needed:
No Equipment & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Side V Sprints L
02 - Jab Squat Combo
03 - S2S Push Stacks
04 - Side V Sprints R
05 - Side Lunge Squats
06 - S2S Inchworms
07 - S2S Swing Hop Shuffles
08 - Gravity Ja...

Estimated Calories Burned:
137-289

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Alt Curls
02 - Alt Twist Press
03 - Back Fly Kick-Backs
04 - Alt Clean Press
05 - Pike-Back Push-ups
06 - DB Chest Press
07 - Skull Crushers
08 - Kneeling Piston Press
0...

Estimated Calories Burned:
169-313

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01
01 - Sprinter Drills
02 - F2B Pick-up Squats
03 - Side Lunge Pass
04 - Dbl Pike-Back Push
05 - Rev Lunge Curls
06 - Bullet Lunges
07 - Renegade Push-ups

Circuit 0...

Estimated Calories Burned:
127-270

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Goblet Squats
02 - Side Back Pulse Lunge L
03 - Hi-Low Squats
04 - Side Back Pulse Lunge R
05 - DB Hip Thrusts
06 - Rainbow Lifts L
07 - Wide DB Hip Thrusts
08 - Rainbow...

Estimated Calories Burned:
148-311

Equipment Needed:
No Equipment & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Butt Kick Jacks
02 - Side Lunge Squats
03 - Open Box Sprints
04 - Hand-Release Pike-Backs
05 - F2B Jack Sprints
06 - Gravity Jacks
07 - Uppercut Knees
08 - Dbl Push I...

Estimated Calories Burned:
127-270

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Goblet Pulse Squats
02 - ISO Side Step Curls L
03 - Hi-Low Goblet Squats
04 - ISO Side Step Curls R
05 - Inchworms
06 - Side Back Power Lunge L
07 - Inchworm Ladders
08 ...

Estimated Calories Burned:
137-289

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Inchworm Push-ups
02 - Lawn Mores L
03 - Inchworm Push-ups
04 - Lawn Mores R
05 - ISO Snatch Squats
06 - Stacked Foot Push-ups
07 - ISO Snatch Squats
08 - Stacked Foot ...

Estimated Calories Burned:
154-308

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01
01 - Alt Snatch Drops
02 - Typewriter Sprints L
03 - Tap Jack Squats
04 - Front Squats
05 - Typewriter Sprints R
06 - Elevated Push-ups
07 - ISO DB Swings
08 - Hal...

Estimated Calories Burned:
169-313

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01
01 - Power Sprints
02 - Thunder Squat Press L
03 - Electric Slide Lunge
04 - Grounded Walk Hops
05 - Thunder Squat Press R
06 - S2S Power Drives
07 - Switch Pulls
...

Estimated Calories Burned:
158-316

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01:
01 - Dbl Heart Sprints
02 - L2F Proposal Lunges L
03 - Kiss the Floor Push-ups L
04 - Cut a Dash
05 - L2F Proposal Lunges R
06 - Kiss the Floor Push-ups R
07 - Lo...

Estimated Calories Burned:
173-352

Equipment Needed:
Kettlebells + Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - S2B KB Lunge Press L
03 - L2R Money Jacks
04 - S2B KB Lunge Press R
05 - Dbl Pike-Back Push
06 - Dbl High Pull Curls
07 - F2B V-...

Estimated Calories Burned:
145-305

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

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 ...

Estimated Calories Burned:
176-358

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

Circuit 01:
01 - S2S Burpee Sprints
02 - L2R Hang Snatch Lunge
03 - Negative Hop Squats
04 - Pike-Back Kick-Ups
05 - Rev Lunge Curl Hops

Circuit 02:
01 - Hello My Ladies...

Estimated Calories Burned:
82-132

Equipment Needed:
Yoga Mat (Yoga Strap Optional)

Level:
Intermediate

Workout Breakdown:

01 - Knee Circles L/R
02 - Pull In Knees L
03 - Pull In Knees R
04 - Rev Shoulder Stretch L
05 - Rev Shoulder Stretch R
06 - Modified Sun Flow
07 - Pigeon Pose R
08 - Ha...

Estimated Calories Burned:
195-387

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - High Pull Squats L
02 - Side Lunge Knee Holds L
03 - Side Star Crunch L
04 - High Pull Squats R
05 - Side Lunge Knee Holds R
06 - Side Star Crunch R
07 - ISO Hold Cu...

Estimated Calories Burned:
165-335

Equipment Needed:
No Equipment

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - 180 Hook March
02 - Shuffle Tap Step-Downs L
03 - Side Lunge Ab Twists L
04 - ISO Dive-Bombers
05 - Tri-Jab Squat Taps
06 - Shuffle Tap Step-Downs R
07 - Side ...

Estimated Calories Burned:
141-285

Equipment Needed:
Dumbbells

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - ISO Curl Twist Press Holds L (1x 25lbs + 30lbs)
02 - In & Out Mowers L (35lbs/15.9kg)
03 - Shoulder Shrug Press (2x 35lbs/15.9kg)
04 - HEAVY Sumo D-Lifts ...

Estimated Calories Burned:
157-328

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

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...