30+ MINUTES

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  • 30 Minute Standing Intermediate One Dumbbell Workout - ALL LEVELS #006 (Music)
    31:20
    30 Minute Standing Intermediate One Dumbbell Workout - ALL LEVELS #006 (Music)

    30 Minute Standing Intermediate One Dumbbell Workout - ALL LEVELS #006 (Music)

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 408
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Clap Pull Step-Backs
    02 - S2S Cactus Squats
    03 - Standing Twists
    04 - Sweeping Windmills
    05 - Side Lunge Squats L
    06 - Side Lunge Squats R
    07 ...

  • 30 Minute Standing Light Weight Metcon HIIT Workout - HERO #016 (Music)
    31:33
    30 Minute Standing Light Weight Metcon HIIT Workout - HERO #016 (Music)

    30 Minute Standing Light Weight Metcon HIIT Workout - HERO #016 (Music)

    Equipment Needed: Light Dumbbells
    Level: Advanced
    Calories Burned: 471
    Weights Used: 15lbs [6.8kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - BW Thruster Taps
    03 - Side Lunge ADD Swings L
    04 - Side Lunge ADD Swings R
    05 - Big Shoulder Swings
    06 - The Windmill

    01 -...

  • 30 Minute Intermediate No Equipment HIIT Cardio - ALL LEVELS #008
    31:23
    30 Minute Intermediate No Equipment HIIT Cardio - ALL LEVELS #008

    30 Minute Intermediate No Equipment HIIT Cardio - ALL LEVELS #008

    Equipment Needed: No Equipment + Mat
    Level: Intermediate
    Calories Burned: 402
    Weights Used: None
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Soft Butt Kicks
    02 - Jumping Jacks
    03 - Open Gate Hips
    04 - Windmill T-Taps
    05 - S2S Squats
    06 - Ham Scoop Swings

    01 - 2-Station Sprints
    02 - S2S S...

  • 30 Minute Standing Full Body High Low Abs Strength - ALL LEVELS #009
    31:18
    30 Minute Standing Full Body High Low Abs Strength - ALL LEVELS #009

    30 Minute Standing Full Body High Low Abs Strength - ALL LEVELS #009

    Equipment Needed: Dumbbells
    Level: Intermediate
    Calories Burned: 397
    Weights Used: 15-20lbs [6.8-9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Side Lunge Windmills
    03 - Standing Ab Twists
    04 - BW U-Squat Lunges
    05 - Sweeping Windmill
    06 - Step-Up Swing Kicks

    01 ...

  • 30 Minute Upper Body Push Pull Power Workout - HERO #017
    31:21
    30 Minute Upper Body Push Pull Power Workout - HERO #017

    30 Minute Upper Body Push Pull Power Workout - HERO #017

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 352
    Weights Used: 15-35lbs [6.8-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - Wide Arm Swings
    03 - The Windmill
    04 - Inchworms
    05 - Alt Kick-Out Threaders
    06 - Alt Side Stretch

    01 - S2S Arnold P...

  • 30 Minute Standing Light Weight Metcon HIIT Workout - HERO #016
    31:33
    30 Minute Standing Light Weight Metcon HIIT Workout - HERO #016

    30 Minute Standing Light Weight Metcon HIIT Workout - HERO #016

    Equipment Needed: Light Dumbbells
    Level: Advanced
    Calories Burned: 471
    Weights Used: 15lbs [6.8kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - BW Thruster Taps
    03 - Side Lunge ADD Swings L
    04 - Side Lunge ADD Swings R
    05 - Big Shoulder Swings
    06 - The Windmill

    01 -...

  • 30 Minute Hi-Low Abs Full Body Strength Workout - HERO #020
    31:18
    30 Minute Hi-Low Abs Full Body Strength Workout - HERO #020

    30 Minute Hi-Low Abs Full Body Strength Workout - HERO #020

    Equipment Needed: Dumbbells + Mat + Wall
    Level: Advanced
    Calories Burned: 457
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - BW Thruster Taps
    03 - Windmill Sweeps
    04 - Cossack Threaders
    05 - Inchworms
    06 - Beast Mode Threaders

    01 - Clea...

  • 30 Minute Standing Intermediate One Dumbbell Workout - ALL LEVELS #006
    31:20
    30 Minute Standing Intermediate One Dumbbell Workout - ALL LEVELS #006

    30 Minute Standing Intermediate One Dumbbell Workout - ALL LEVELS #006

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 408
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Clap Pull Step-Backs
    02 - S2S Cactus Squats
    03 - Standing Twists
    04 - Sweeping Windmills
    05 - Side Lunge Squats L
    06 - Side Lunge Squats R
    07 ...

  • 30 Minute New Year's Resolution Workout (2026)
    31:57
    30 Minute New Year's Resolution Workout (2026)

    30 Minute New Year's Resolution Workout (2026)

    Equipment Needed: Light Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 469
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Clock Strike Twists
    03 - S2S Ham Tap Squats
    04 - Standing Twists
    05 - OH Rev Lunges
    06 - Kang Squats
    07 - Step-Up...

  • 30 Minute New Year's Resolution Workout (2026) (Music)
    31:57
    30 Minute New Year's Resolution Workout (2026) (Music)

    30 Minute New Year's Resolution Workout (2026) (Music)

    Equipment Needed: Light Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 469
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Clock Strike Twists
    03 - S2S Ham Tap Squats
    04 - Standing Twists
    05 - OH Rev Lunges
    06 - Kang Squats
    07 - Step-Up...

  • 30 Minute Intermediate Lower Body Workout - ALL LEVELS #005 (Music)
    31:40
    30 Minute Intermediate Lower Body Workout - ALL LEVELS #005 (Music)

    30 Minute Intermediate Lower Body Workout - ALL LEVELS #005 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 367
    Weights Used: 15-25lbs [6.8-11.34kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kick Pull-Backs
    02 - S2S GRND Squat Walks
    03 - OH Rev Lunges
    04 - Windmill Sweeps
    05 - OH Side Lunge Taps
    06 - Wall Leg Swings L...

  • 30 Minute Intermediate Full Body Strength Scan - ALL LEVELS #004 (Music)
    31:23
    30 Minute Intermediate Full Body Strength Scan - ALL LEVELS #004 (Music)

    30 Minute Intermediate Full Body Strength Scan - ALL LEVELS #004 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 314
    Weights Used: 15-25lbs [6.8-11.34kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - 1-2 Step-Over Squats
    03 - Standing Twists
    04 - The Windmill
    05 - Rainbow Swing Knees
    06 - OH Rev Lunges

    01 - ...

  • 30 Minute Easy Walking Cardio Workout (4000 Steps) (Music)
    31:36
    30 Minute Easy Walking Cardio Workout (4000 Steps) (Music)

    30 Minute Easy Walking Cardio Workout (4000 Steps) (Music)

    Equipment Needed: No Equipment
    Level: Beginner-Intermediate
    Calories Burned: 468
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    01 - Base Step
    02 - Sunrise Steps
    03 - Dbl Side Step Claps
    04 - L2R Wall Push Steps
    05 - Hi-Low Double Dutch Squats
    06 - Down-Front-Roof Raisers
    07 - S2S GRND...

  • 30 Minute Easy Walking Cardio Workout (4000 Steps)
    31:37
    30 Minute Easy Walking Cardio Workout (4000 Steps)

    30 Minute Easy Walking Cardio Workout (4000 Steps)

    Equipment Needed: No Equipment
    Level: Beginner-Intermediate
    Calories Burned: 468
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    01 - Base Step
    02 - Sunrise Steps
    03 - Dbl Side Step Claps
    04 - L2R Wall Push Steps
    05 - Hi-Low Double Dutch Squats
    06 - Down-Front-Roof Raisers
    07 - S2S GRND...

  • 30 Minute One Dumbbell Standing Abs & Core Workout - ALL LEVELS #003 (Music)
    31:23
    30 Minute One Dumbbell Standing Abs & Core Workout - ALL LEVELS #003 (Music)

    30 Minute One Dumbbell Standing Abs & Core Workout - ALL LEVELS #003 (Music)

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 422
    Weights Used: 10-15lbs [4.5-6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - In & Out Ab March Twists
    02 - Standing Twists
    03 - S2S Hurdle Steps
    04 - Side Lunge Taps
    05 - OH -Twist Good Mornings
    06 - Wall Leg Swi...

  • 30 Minute Upper Body Double-Pump (No Push-Ups) - ALL LEVELS #002 (Music)
    31:36
    30 Minute Upper Body Double-Pump (No Push-Ups) - ALL LEVELS #002 (Music)

    30 Minute Upper Body Double-Pump (No Push-Ups) - ALL LEVELS #002 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 293
    Weights Used: 10-25lbs [4.5-11.3kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Hold
    02 - S2S Cactus Arm Press
    03 - Shoulder Swings
    04 - BW TYAs
    05 - Modified Sun Flow
    06 - Pin The Needle
    07 - Side Stretch

    0...

  • 30 Minute Intermediate Lower Body Workout - ALL LEVELS #005
    31:40
    30 Minute Intermediate Lower Body Workout - ALL LEVELS #005

    30 Minute Intermediate Lower Body Workout - ALL LEVELS #005

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 367
    Weights Used: 15-25lbs [6.8-11.34kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kick Pull-Backs
    02 - S2S GRND Squat Walks
    03 - OH Rev Lunges
    04 - Windmill Sweeps
    05 - OH Side Lunge Taps
    06 - Wall Leg Swings L...

  • 30 Minute One Dumbbell Standing Abs & Core Workout - ALL LEVELS #003
    31:23
    30 Minute One Dumbbell Standing Abs & Core Workout - ALL LEVELS #003

    30 Minute One Dumbbell Standing Abs & Core Workout - ALL LEVELS #003

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 422
    Weights Used: 10-15lbs [4.5-6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - In & Out Ab March Twists
    02 - Standing Twists
    03 - S2S Hurdle Steps
    04 - Side Lunge Taps
    05 - OH -Twist Good Mornings
    06 - Wall Leg Swi...

  • 30 Minute Intermediate Full Body Strength Scan - ALL LEVELS #004
    31:23
    30 Minute Intermediate Full Body Strength Scan - ALL LEVELS #004

    30 Minute Intermediate Full Body Strength Scan - ALL LEVELS #004

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 314
    Weights Used: 15-25lbs [6.8-11.34kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - 1-2 Step-Over Squats
    03 - Standing Twists
    04 - The Windmill
    05 - Rainbow Swing Knees
    06 - OH Rev Lunges

    01 - ...

  • 30 Minute Upper Body Double-Pump (No Push-Ups) - ALL LEVELS #002
    31:36
    30 Minute Upper Body Double-Pump (No Push-Ups) - ALL LEVELS #002

    30 Minute Upper Body Double-Pump (No Push-Ups) - ALL LEVELS #002

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 293
    Weights Used: 10-25lbs [4.5-11.3kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Hold
    02 - S2S Cactus Arm Press
    03 - Shoulder Swings
    04 - BW TYAs
    05 - Modified Sun Flow
    06 - Pin The Needle
    07 - Side Stretch

    0...

  • 30 Minute Standing Light Weight Workout (No Jumping) - ALL LEVELS #001 (Music)
    31:35
    30 Minute Standing Light Weight Workout (No Jumping) - ALL LEVELS #001 (Music)

    30 Minute Standing Light Weight Workout (No Jumping) - ALL LEVELS #001 (Music)

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 400
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Standing Twists
    03 - 1-2 Step-Over Squats
    04 - OH Rev Lunges
    05 - The Windmill
    06 - Cossack Threaders
    07 - Ham Scoop Sw...

  • 30 Minute Standing Light Weight Workout (No Jumping) - ALL LEVELS #001
    31:35
    30 Minute Standing Light Weight Workout (No Jumping) - ALL LEVELS #001

    30 Minute Standing Light Weight Workout (No Jumping) - ALL LEVELS #001

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 400
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Standing Twists
    03 - 1-2 Step-Over Squats
    04 - OH Rev Lunges
    05 - The Windmill
    06 - Cossack Threaders
    07 - Ham Scoop Sw...

  • 30 Minute Upper Body Back, Shoulders & Biceps - STRONG #015 (Music)
    31:09
    30 Minute Upper Body Back, Shoulders & Biceps - STRONG #015 (Music)

    30 Minute Upper Body Back, Shoulders & Biceps - STRONG #015 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 360
    Weights Used: 20-50lbs [9-22.7kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Sweeping Cactus Press
    02 - Hug & Love Drives
    03 - Pot Stirs L
    04 - Pot Stirs
    05 - Triangle Twists
    06 - Jumping Jacks

    01 - Dbl Back Fly Curl...

  • 30 Minute Total Core Strength & Power Workout - STRONG #014 (Music)
    31:09
    30 Minute Total Core Strength & Power Workout - STRONG #014 (Music)

    30 Minute Total Core Strength & Power Workout - STRONG #014 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 406
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Infinity Ab March
    02 - High Step Tap-Unders
    03 - Side Lunge ADD Swings L
    04 - Side Lunge ADD Swings R
    05 - S2S BW Thruster Taps
    06 - OH-Twist ...

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