Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
271-582

Total of 40 Minutes

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Agility Sprints
02 - Stack Grab Squat Hops
03 - Stack...

Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 656
Weights Used: None
Intervals: 45/15

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - Open Gate Squats
03 - Back Pull Butt Kicks
04 - The Windmill
05 - Inchworms
06 - Beast Mode Threaders

01 - Burpee Step-Ups
02 - ...

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Estimated Calories Burned:
308-613

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Infinity Curl Press
02 - F2B V-Drop Squats
03 - DB Swing Twist Lunge L
04 - Sumo Lift Curtsies
0...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 409
Steps: 216

Workout Breakdown:

Warm-up:
01 - Standing Twists
02 - Prisoner Spine Circles
03 - Standing Knee Circles
04 - Windmill Sweeps
05 - Beast Mode Threaders

Workout:
01 - Windmill Twist Tap Lunges
02 - ISO DB OH Mud ...

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Estimated Calories Burned:
187-491

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - F2B Frog Sprints
02 - S2S Goblet Squats
03 - Curtsy Crosses
04 - Tri-Climb Hops
05 - F2B P...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 635
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Dbl Slanted Step-Jacks
02 - S2S Prisoner Hurdles
03 - S2S Step-Over Squats
04 - OH Rev Lunges
05 - Kang Squats
06 - Inchworms

01 - L...

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Estimated Calories Burned:
270-551

Equipment Needed:
No Equipment / None / Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01 -
01 - 15 - Power Sprints
02 - 30 - Relay March
03 - 45 - Jack Kick Tap Kicks
04 - 60 -...

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Estimated Calories Burned:
432-711

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01:
01 -- Hop Scotch Ropes
02 -- Plyo Burpees
03 -- Side Step Jacks
04 -- Iso L...

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Estimated Calories Burned:
236-583

Equipment Needed:
Kettlebells

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Hurdle Sprints
02 - 45 - Diamond Swings
03 - 45 - Alt. Side Knees
04 - 45...

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Estimated Calories Burned:
238-536

Equipment Needed:
Extreme

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Tri-Fly Sprints
02 - 45 - Stork Sprints
03 - 30 - Squat Ab Twists
04 - 45 - ...

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Estimated Calories Burned:
228-479

Equipment Needed:
Dumbbells, Bench, Pull-up Bar, Dip Bars

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder-Clap Pull-ups
02 - Wide Pull-ups
03 - Inverted Rows
04...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 515
Weights Used: 15-50lbs [7-22.7kg]
Intervals: 40/20

Workout 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-ups

01 - W-Curls
02 - ...

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Estimated Calories Burned:
197-527

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Wide Sprints
02 - Mt. Rollers
03 - L2R Sprint Lunges
04 - Tri-Fly Sprints
05 - Hit the Floor
0...

Equipment Needed: Light Dumbbells
Level: Advanced
Calories Burned: 746
Weights Used: 10lbs [4.5kg]

Workout Breakdown:

Warm-up
01 - Alt Slant Jack Jumps
02 - Standing Twists
03 - OH Side Lunge Taps
04 - Sunrise Squats
05 - The Windmill
06 - Step-Up Swing Kicks

01 - S2S Quick Curl Steps
02 - Ar...

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Estimated Calories Burned:
197-426

Equipment Needed:
Yoga Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - S2S Kick Burpees
02 - 45 - Toe Tap Kicks
03 - 45 - Walking Push-ups
04 - 30...

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Estimated Calories Burned:
228-511

Equipment Needed:
None

Level:
Extreme

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Field Goal Sprints
02 - 45 - Free Throw Burpees
03 - 30 - Shadow Jabs
04 - 45 - ...

Equipment Needed: Dumbbells + Mat + Wall
Level: Advanced
Calories Burned: 665
Weights Used: 20lbs [9kg]
Intervals: 35/15

Workout 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

...

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Estimated Calories Burned:
192-423

Equipment Needed:
Dumbbells, Bench, Pull-up Bar, Dip Bars

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Wide Pull-ups
02 - Decline Kick-outs
03 - Alt. Press Jacks
04...

Equipment Needed: Dumbbells, Wall, Elevation, Mat
Level: Advanced
Calories Burned: 631
Weights Used: 25-50lbs [11.3-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kick Pull-Backs
02 - S2S Squats
03 - OH Side Lunge Taps
04 - S2S Hurdle Steps
05 - Kang Squats
06 - Beastmode Thread...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 511
Steps: 550

Workout Breakdown:

Warm-up:
01 - Ham Scoops
02 - U-Squat Lunges
03 - The Windmill
04 - Kang Squats
05 - Beast Mode Threaders

Workout:
01 - RDLs
02 - Devil Swing Sprawls
03 - Booty Builders L
04 - Side Lunge Kne...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 422
Weights Used: 10-25lbs [4.5-11.3kg]
Intervals: 35/15

Workout 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 Crunch

01 - Half-Whole Sit...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 500
Steps: 817

Workout Breakdown:

Warm-up
01 - Ham Scoops
02 - In & Out Squats
03 - The Windmill
04 - Cossack Switches
05 - Shin Hug MTCs

Workout:
01 - RDLs
02 - L2R Suitcase Side Lunge
03 - Remix U-Squat Lunge L
04 - ISO Bal...

Estimated Calories Burned:
299-596

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - In & Out Switch Drops L (35lbs/15.9kg)
02 - Slow Bulgarian Lunges L (2x 35lbs/15.9kg)
03 - Side Lunge Pick-ups L (35lbs/15.9kg)
04 - HEAVY DB Deadlifts ...

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Estimated Calories Burned:
294-585

Equipment Needed:
Dumbbells + Jump Rope

Level:
Extreme

Workout Breakdown:

20 Exercises in AB/AB Format

Warm-up

01 - 12 Burpees
02 - 10 Renegade Flys L
03 - 12 Burpee...