Equipment Needed: Dumbbells, Mat, Wall, Yoga Block, Plates or Elevation
Level: Advanced
Calories Burned: 564
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - L2R Squat Lunges
02 - Stutter Lunge Step-Backs
03 - Alt Sumo Twist Turns
04 - Sweeping Windmills
05 - Tr...

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

Estimated Calories Burned:
271-582

Total of 40 Minutes

Equipment Needed:
Yoga Mat

Level:
Advanced-Extreme

Workout Breakdown:

Warm-up

01 - Mountain Sprints
02 - Bullet Kick Burpees
03 -...

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Estimated Calories Burned:
212-428

Equipment Needed:
Dumbbells, Mat + Resistance Bands

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - 8-Push Low Holds
02 - Resistance Rows
03 - DB Chest Press
04 - Skull Crushers
...

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

Estimated Calories Burned:
172-367

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Squat Ab Burpees
02 - Combo Attack
03 - Alt. Knee Climbers
04 - Squat Jab Combo
...

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

Estimated Calories Burned:
194-422

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Squat Twist Burpees
02 - 45 - S2S Push Jabs
03 - 45 - Tap Jacks
...

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Estimated Calories Burned:
212-428

Equipment Needed:
Dumbbells, Mat + Resistance Bands

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Back Fly Curl Press
02 - Slow Mowers L
03 - Infinity Curls
04 - Alt Resistance...

Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 630
Weights Used: None
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - Arm Swing Steps
03 - L2R Slam Floor Lunges
04 - Rev Sumo Squat Turns
05 - Walk-Outs
06 - Step-Up Swing Kicks

01 - Traffic Grabbe...

Equipment Needed: Dumbbells
Level: Advanced
Calories Burned: 391
Weights Used: 10-30lbs [4.5-13.6kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Boxer Shakes
02 - S2S Cactus Press Steps
03 - Hi-Low Standing Twists
04 - Bent TYAs
05 - Pot Stirs L
06 - Pot Stirs R

01 - Dbl Curl Step-Backs
...

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

Estimated Calories Burned:
259-524

Total of 40 Minutes

Equipment Needed:
None

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Cardio Circuit
02 - S2S Jab Sprints
03 - Alt Side Knee...

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Estimated Calories Burned:
192-509

Equipment Needed:
Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - S2S Hurdles
02 - 45 - Box Heel Sprints
03 - 45 - Tri-Knee Combo
04 - 45 - Suicid...

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Estimated Calories Burned:
266-541

Equipment Needed:
No Equipment / None

Level:
Advanced

Workout Breakdown:
4 Circuits + Burnout + Abs

Warm-up

Circuit 01
01 - 45 - S2S Hurdle March
02 - 45 - Tap Ab Twists
03 - 30 - Alt St...

Equipment Needed: Dumbbells + Mat + Wall
Level: Advanced
Calories Burned: 628
Weights Used: 25-50lbs [11.3-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Open Gate Hips
02 - Air Squats
03 - S2S Low Squat Walks
04 - Side Lunge Taps
05 - The Windmill
06 - Kang Squats

01 - In & Out Squ...

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

Estimated Calories Burned:
181-382

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder Squats
02 - Curtsy Crosses
03 - Dbl Squat Kicks
04 - Hi-Low Skaters
...

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Estimated Calories Burned:
209-552

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Dbl Tap Sprints
02 - Stork Tap Kicks
03 - Tri-Knee Combo
04 - Squat Ab Twists
05 - Pike Knee-up...

Equipment Needed: No Equipment
Level: Advanced
Calories Burned: 725
Weights Used: None
Intervals: 30/15

Workout Breakdown:
01 - Boxer Bounce
02 - Side Jab Bounce Switch
03 - S2S Elbow Back Flex
04 - OH Strike Twist Steps
05 - Half Squat Kick-Backs
06 - Alt Knee Drives
07 - Low Kick Flicks
08 - ...

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Estimated Calories Burned:
240-519

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - ISO Tap Sprints
02 - Clap Kick Tucks
03 - Traffic Directors
04 - Globe Squats
05 - Power K...

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Estimated Calories Burned:
203-547

Equipment Needed:
Kettlebells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - S2S Shuffle Swings
02 - L2R Lunge Swings
03 - Halo Knee Twists
04 - Tri-Wide Squats
05 -...

By popular request, this 40 minute Full Body Kettlebell METCON workout is here to add spice to your routine. Only one kettlebell needed and we're using a relatively light kettlebell (8 kg / 17.6 lbs) to challenge your entire body while building strength, power, balance, mobility, and conditioning...

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 629
Weights Used: 25-35lbs [11.3-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - A-Jacks
02 - In & Out BW Trusters
03 - Pot Stirs L
04 - Pot Stirs R
05 - Walkouts
06 - Beastmode Threaders

01 - Inchworm Hops
02 -...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 484
Weights Used: 10-35lbs [4.5-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - F2B Shoulder Swings
03 - Standing Trunk Twists
04 - Bent Fly Twist Reach
05 - Walkouts
06 - F2B Plank Ro...

Estimated Calories Burned:
336-678

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 ...

This workout was recorded LIVE on 10/15/2022, to participate in live chats during our live workouts, join our HoyPRO Party Chat discord @ https://discord.gg/hoypro

Estimated Calories Burned:
296-595

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit ...

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 629
Weights Used: 25-35lbs [11.3-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - A-Jacks
02 - In & Out BW Trusters
03 - Pot Stirs L
04 - Pot Stirs R
05 - Walkouts
06 - Beastmode Threaders

01 - Inchworm Hops
02 -...

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

Estimated Calories Burned:
267-512 kcals

Equipment Needed:
Dumbbells, Workout Bench, Pull-up Bar, Resistance Bands

Level:
Advanced - Extreme

Workout Breakdown:

Warm-up

01 - Incline Chest Pr...