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Estimated Calories Burned:
239-508

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder Up Squats
02 - Rev Pulse Lunges L
03 - S2S Goblet Squats
04 - Rev Pulse Lunges R
05 - Deadlift Squats
0...

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Estimated Calories Burned:
251-528

Equipment Needed:
No Equipment / None

Level:
Advanced - EXTREME

Workout Breakdown:

Warm-up

01 - Hi-Low Hot Hands
02 - Shuffle Tap Hops L
03 - Juggler Jacks
04 - Shuffle Tap Hops R
05 - 1...

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Estimated Calories Burned:
247-520

Equipment Needed:
Weighted Vest + Dumbbells

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Burpees
02 - 180 Switch Lunges
03 - Threader Push-ups
04 - Shuffle Hop Squats
05 - Halo Burpees...

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Estimated Calories Burned:
226-502

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

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 ...

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Estimated Calories Burned:
192-398

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Alt Curls
02 - Fast Slow Push-ups
03 - TYAs
04 - Side Lunge Swings L
05 - Accordions
06 - Side Lunge Swings R
...

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Estimated Calories Burned:
237-523

Equipment Needed:
No Equipment / Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Stork Sprints
02 - 45 - Side Knee Climbers
03 - 30 - Fender Benders
04 - 45 - Plyo Inc...

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Estimated Calories Burned:
239-508

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Goblet Squats
02 - Slow Bulgarians L
03 - ISO Lift Burpees L
04 - Slow Bulgarians R
05 - ISO Lift Burpees R
06...

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Estimated Calories Burned:
215-459

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Pick-up Squats
02 - 180 Hook Sprints
03 - Diamond Swings
04 - Gravity Climbers
05 - F2B Pick-up Squats
06 - Sa...

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Estimated Calories Burned:
217-478

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Pick-up Lunges
02 - In & Out Carriers
03 - Clap Tap Push
04 - Curly Flys
05 - Stack Hop Squats
06 - Low Curtsi...

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Estimated Calories Burned:
243-532

Equipment Needed:
No Equipment / None

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 -
01 - 15 - Knee High Sprints
02 - 30 - Squat Ab Twists
03 - 45 - Criss-Cross Tucks
04 - 60 - ...

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Estimated Calories Burned:
192-398

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Jack-5 Push
02 - Cross Curl Press
03 - Lawnmowers
04 - Sphinx Rockers
05 - Floor Chest Press
06 - Skull Crushe...

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Estimated Calories Burned:
251-528

Equipment Needed:
Dumbbells and Jump Rope

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Burpee Sprints
02 - Grounded Lunge Hops
03 - Heavy Twist Curls
04 - Sprinter Push Climbers
05 - J...

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Estimated Calories Burned:
250-527

Equipment Needed:
Dumbbells, Kettlebells, Plyo Box, Wall, Resistance Bands

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - In & Out Carrier Squats
02 - L2R Balance Deadlifts
03 - Heavy KB...

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Estimated Calories Burned:
241-508

Equipment Needed:
Yoga Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Vinyasa Burpees
02 - Switch Swing Kicks
03 - Crow Squat Hops
04 - Warrior 3 Sprints
05 - Side V Push Hops
06 - ...

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Estimated Calories Burned:
247-520

Equipment Needed:
Kettlebells or Modify with Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - ISO Press Burpees L
02 - Bullet Lunges
03 - ISO Press Burpees R
04 - KB Swings
05 -...

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Estimated Calories Burned:
237-523

Equipment Needed:
No Equipment / None

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - H2K Side Knees
02 - 45 - Spring Climbers
03 - 30 - Standing Abs
04 - 45 - Star Twist ...

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Estimated Calories Burned:
192-398

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - MAX Push-ups
02 - 12 to 3 Pump Curls
03 - In & Out Lawn Press L
04 - ISO Mousetraps L
05 - In & Out Lawn Press...

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Estimated Calories Burned:
245-548

Equipment Needed:
No Equipment / None

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - L2R High Knee Jugglers
02 - 45 - Hi-Low Burpee Jacks
03 - 30 - Plyo Climbers
04 - 45 ...

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Estimated Calories Burned:
240-508

Equipment Needed:
Light Dumbbells

Level:
Advanced

Workout Breakdown:

Circuits 01 & 02:
01 - Skater Swings
02 - MAX Push-ups
03 - Pick-up Squats
04 - Hop Over Burpees
05...

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Estimated Calories Burned:
247-520

Equipment Needed:
No Equipment / None

Level:
Advanced - EXTREME

Workout Breakdown:

Circuits 01 & 02:
01 - No Jump Burpees
02 - Walking Push-ups
03 - Side Swipe Sprints
0...

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Estimated Calories Burned:
245-504

Equipment Needed:
Dumbbells

Level:
Advanced - EXTREME

Workout Breakdown:

Warm-up

01 - Fresh Start Sprints
02 - Present Pass Squats
03 - Party Popper Push-ups
04 - Goo...

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Estimated Calories Burned:
225-573

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Dbl Tap Sprints
02 - 45 - Diamond Frogs
03 - 45 - Side Knee Climbers...

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Estimated Calories Burned:
195-420

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Alt Side Knees
02 - 45 - S2S Floor Taps
03 - 45 - Pike-Tap Knees
0...

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

Estimated Calories Burned:
213-547

Equipment Needed:
None / Bodyweight

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Wide Sprints
02 - S2S Floor Taps
03 - Relay Sprints
04 - Juggle...