ADVANCED WORKOUTS

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  • 35 Minute Kickboxing Core & Abs HIIT Workout - Champion REMIX #06 (Music)
    37:00
    35 Minute Kickboxing Core & Abs HIIT Workout - Champion REMIX #06 (Music)

    35 Minute Kickboxing Core & Abs HIIT Workout - Champion REMIX #06 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 515
    Weights Used: 10-25lbs [4.5-11.3kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Dbl Jack Jabs
    03 - Side Lunge Taps
    04 - F2B Kicks
    05 - Sweeping Windmill

    01 - 180 Hook Sprints
    02 - Hero Ta...

  • 35 Minute Lower Body Pump + Jump Rope Workout - Champion REMIX #05 (Music)
    36:18
    35 Minute Lower Body Pump + Jump Rope Workout - Champion REMIX #05 (Music)

    35 Minute Lower Body Pump + Jump Rope Workout - Champion REMIX #05 (Music)

    Equipment Needed: Dumbbells + Jump Rope + Mat
    Level: Advanced
    Calories Burned: 468
    Weights Used: 15-50lbs [6.8-22.7kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - BW Jump Ropes
    02 - Grounded Calves Squats
    03 - Side Lunge Taps
    04 - Windmill Sweeps
    05 - F2B Ham Walks

    01 - Hi-Low Calves Sq...

  • 35 Minute Complete Upper Body Strength Pump - Champion REMIX #03 (Music)
    36:23
    35 Minute Complete Upper Body Strength Pump - Champion REMIX #03 (Music)

    35 Minute Complete Upper Body Strength Pump - Champion REMIX #03 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 406
    Weights Used: 10-30lbs [4.5-13.6kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Back Pull Steps
    02 - Windmill Sweeps
    03 - Inchworms
    05 - Hot Hand Threaders
    04 - Standing Swimmers

    01 - Back Fly Curl Pres...

  • 35 Minute Lower Body Butt & Abs + Bands - Champion REMIX #02 (Music)
    36:28
    35 Minute Lower Body Butt & Abs + Bands - Champion REMIX #02 (Music)

    35 Minute Lower Body Butt & Abs + Bands - Champion REMIX #02 (Music)

    Equipment Needed: Dumbbells + Yoga Block + Mini Bands + Mat
    Level: Intermediate-Advanced
    Calories Burned: 463
    Weights Used: 15-50lbs [6.8-22.7kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Bounce Tap Squats
    03 - Side Lunge Taps
    04 - Squat Ab Twists
    05 - Windmill Sweeps

    ...

  • 35 Minute Kickboxing Core & Abs HIIT Workout - Champion REMIX #06
    37:00
    35 Minute Kickboxing Core & Abs HIIT Workout - Champion REMIX #06

    35 Minute Kickboxing Core & Abs HIIT Workout - Champion REMIX #06

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 515
    Weights Used: 10-25lbs [4.5-11.3kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Dbl Jack Jabs
    03 - Side Lunge Taps
    04 - F2B Kicks
    05 - Sweeping Windmill

    01 - 180 Hook Sprints
    02 - Hero Ta...

  • 35 Minute Full Body METCON Initiation - Champion REMIX #01 (Music)
    36:31
    35 Minute Full Body METCON Initiation - Champion REMIX #01 (Music)

    35 Minute Full Body METCON Initiation - Champion REMIX #01 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 535
    Weights Used: 15-25lbs [6.8-11.3kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - S2S Lunge Taps
    03 - L2R Diagonal Jacks
    04 - Bounce Tap Squats
    05 - Windmill Sweeps

    01 - Hero Tap Burpees L
    02 - Switch D...

  • 35 Minute Lower Body Pump + Jump Rope Workout - Champion REMIX #05
    36:18
    35 Minute Lower Body Pump + Jump Rope Workout - Champion REMIX #05

    35 Minute Lower Body Pump + Jump Rope Workout - Champion REMIX #05

    Equipment Needed: Dumbbells + Jump Rope + Mat
    Level: Advanced
    Calories Burned: 468
    Weights Used: 15-50lbs [6.8-22.7kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - BW Jump Ropes
    02 - Grounded Calves Squats
    03 - Side Lunge Taps
    04 - Windmill Sweeps
    05 - F2B Ham Walks

    01 - Hi-Low Calves Sq...

  • 35 Minute Lower Body Butt & Abs + Bands - Champion REMIX #02
    36:29
    35 Minute Lower Body Butt & Abs + Bands - Champion REMIX #02

    35 Minute Lower Body Butt & Abs + Bands - Champion REMIX #02

    Equipment Needed: Dumbbells + Yoga Block + Mini Bands + Mat
    Level: Intermediate-Advanced
    Calories Burned: 463
    Weights Used: 15-50lbs [6.8-22.7kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Bounce Tap Squats
    03 - Side Lunge Taps
    04 - Squat Ab Twists
    05 - Windmill Sweeps

    ...

  • 35 Minute Full Body METCON Initiation - Champion REMIX #01
    36:31
    35 Minute Full Body METCON Initiation - Champion REMIX #01

    35 Minute Full Body METCON Initiation - Champion REMIX #01

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 535
    Weights Used: 15-25lbs [6.8-11.3kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - S2S Lunge Taps
    03 - L2R Diagonal Jacks
    04 - Bounce Tap Squats
    05 - Windmill Sweeps

    01 - Hero Tap Burpees L
    02 - Switch D...

  • 35 Minute Complete Upper Body Strength Pump - Champion REMIX #03
    36:23
    35 Minute Complete Upper Body Strength Pump - Champion REMIX #03

    35 Minute Complete Upper Body Strength Pump - Champion REMIX #03

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 406
    Weights Used: 10-30lbs [4.5-13.6kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Back Pull Steps
    02 - Windmill Sweeps
    03 - Inchworms
    05 - Hot Hand Threaders
    04 - Standing Swimmers

    01 - Back Fly Curl Pres...

  • 40 Minute 42nd Birthday METCON Dumbbell Workout (Music)
    41:34
    40 Minute 42nd Birthday METCON Dumbbell Workout (Music)

    40 Minute 42nd Birthday METCON Dumbbell Workout (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 635
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - L2R Diagonal Jacks
    03 - 1-2 Step-Over Squats
    04 - OH Side Lunge Tap Drives
    05 - Inchworms
    06 - World's Best Stretch

    01 - RDL Squat ...

  • 40 Minute 42nd Birthday METCON Dumbbell Workout
    41:34
    40 Minute 42nd Birthday METCON Dumbbell Workout

    40 Minute 42nd Birthday METCON Dumbbell Workout

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 635
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - L2R Diagonal Jacks
    03 - 1-2 Step-Over Squats
    04 - OH Side Lunge Tap Drives
    05 - Inchworms
    06 - World's Best Stretch

    01 - RDL Squat ...

  • 60 Minute Full Body ABAB Compound Strength Workout - HERO #030
    1:01:23
    60 Minute Full Body ABAB Compound Strength Workout - HERO #030

    60 Minute Full Body ABAB Compound Strength Workout - HERO #030

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 812
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Alt Step Jacks
    02 - Ham Tap Ab Twists
    03 - OH Side Lunge Taps
    04 - Pivot Lunge Pulses
    05 - OH-Twist Good Mornings
    06 - Inchworms

    01 - Con Devil Pre...

  • 30 Minute Full Body ABAB Compound Strength Workout - HERO #030
    31:23
    30 Minute Full Body ABAB Compound Strength Workout - HERO #030

    30 Minute Full Body ABAB Compound Strength Workout - HERO #030

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

    Workout Breakdown:

    Warm-up
    01 - Alt Step Jacks
    02 - Ham Tap Ab Twists
    03 - OH Side Lunge Taps
    04 - Pivot Lunge Pulses
    05 - OH-Twist Good Mornings
    06 - Inchworms

    01 - Con Devil Pre...

  • 30 Minute Full Body ABAB Compound Strength Workout - HERO #030 (Music)
    31:23
    30 Minute Full Body ABAB Compound Strength Workout - HERO #030 (Music)

    30 Minute Full Body ABAB Compound Strength Workout - HERO #030 (Music)

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

    Workout Breakdown:

    Warm-up
    01 - Alt Step Jacks
    02 - Ham Tap Ab Twists
    03 - OH Side Lunge Taps
    04 - Pivot Lunge Pulses
    05 - OH-Twist Good Mornings
    06 - Inchworms

    01 - Con Devil Pre...

  • 60 Minute Full Body ABAB Compound Strength Workout - HERO #030 (Music)
    1:01:23
    60 Minute Full Body ABAB Compound Strength Workout - HERO #030 (Music)

    60 Minute Full Body ABAB Compound Strength Workout - HERO #030 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 812
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Alt Step Jacks
    02 - Ham Tap Ab Twists
    03 - OH Side Lunge Taps
    04 - Pivot Lunge Pulses
    05 - OH-Twist Good Mornings
    06 - Inchworms

    01 - Con Devil Pre...

  • 60 Minute Light Weight Fast-Paced Cardio HIIT Workout - HERO #029 (Music)
    1:01:19
    60 Minute Light Weight Fast-Paced Cardio HIIT Workout - HERO #029 (Music)

    60 Minute Light Weight Fast-Paced Cardio HIIT Workout - HERO #029 (Music)

    Equipment Needed: Light Dumbbells + Mat
    Level: Advanced
    Calories Burned: 905
    Weights Used: 5lbs [2.3kg]
    Intervals: 35/15

    Workout Breakdown:

    Warm-up
    01 - S2S Butt Kicks
    02 - Alt Step Jacks
    03 - OH Side Lunge Taps
    04 - Standing Twists
    05 - OH Rev Lunge
    06 - Kang Squats

    01 - Alt Hammer Curl Hops...

  • 30 Minute Light Weight Fast-Paced Cardio HIIT Workout - HERO #029 (Music)
    32:59
    30 Minute Light Weight Fast-Paced Cardio HIIT Workout - HERO #029 (Music)

    30 Minute Light Weight Fast-Paced Cardio HIIT Workout - HERO #029 (Music)

    Equipment Needed: Light Dumbbells + Mat
    Level: Advanced
    Calories Burned: 905
    Weights Used: 5lbs [2.3kg]
    Intervals: 35/15

    Workout Breakdown:

    Warm-up
    01 - S2S Butt Kicks
    02 - Alt Step Jacks
    03 - OH Side Lunge Taps
    04 - Standing Twists
    05 - OH Rev Lunge
    06 - Kang Squats

    01 - Alt Hammer Curl Hops...

  • 30 Minute Light Weight Fast-Paced Cardio HIIT Workout - HERO #029
    32:59
    30 Minute Light Weight Fast-Paced Cardio HIIT Workout - HERO #029

    30 Minute Light Weight Fast-Paced Cardio HIIT Workout - HERO #029

    Equipment Needed: Light Dumbbells + Mat
    Level: Advanced
    Calories Burned: 905
    Weights Used: 5lbs [2.3kg]
    Intervals: 35/15

    Workout Breakdown:

    Warm-up
    01 - S2S Butt Kicks
    02 - Alt Step Jacks
    03 - OH Side Lunge Taps
    04 - Standing Twists
    05 - OH Rev Lunge
    06 - Kang Squats

    01 - Alt Hammer Curl Hops...

  • 60 Minute Light Weight Fast-Paced Cardio HIIT Workout - HERO #029
    1:01:19
    60 Minute Light Weight Fast-Paced Cardio HIIT Workout - HERO #029

    60 Minute Light Weight Fast-Paced Cardio HIIT Workout - HERO #029

    Equipment Needed: Light Dumbbells + Mat
    Level: Advanced
    Calories Burned: 905
    Weights Used: 5lbs [2.3kg]
    Intervals: 35/15

    Workout Breakdown:

    Warm-up
    01 - S2S Butt Kicks
    02 - Alt Step Jacks
    03 - OH Side Lunge Taps
    04 - Standing Twists
    05 - OH Rev Lunge
    06 - Kang Squats

    01 - Alt Hammer Curl Hops...

  • 60 Minute Lower Body Glute Band Strength Workout - HERO #028 (Music)
    1:01:23
    60 Minute Lower Body Glute Band Strength Workout - HERO #028 (Music)

    60 Minute Lower Body Glute Band Strength Workout - HERO #028 (Music)

    Equipment Needed: Dumbbells + Mini Bands + Mat + Wall
    Level: Advanceda
    Calories Burned: 664
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - S2S Hurdle Steps
    02 - L2R BW Squats
    03 - Rev Leaning Lunges
    04 - Kang Squats
    05 - The Windmill
    06 - Cossack Lunge Shifts
    ...

  • 30 Minute Lower Body Glute Band Strength Workout - HERO #028 (Music)
    31:23
    30 Minute Lower Body Glute Band Strength Workout - HERO #028 (Music)

    30 Minute Lower Body Glute Band Strength Workout - HERO #028 (Music)

    Equipment Needed: Dumbbells + Mini Bands + Mat + Wall
    Level: Advanced
    Calories Burned: 332
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - S2S Hurdle Steps
    02 - L2R BW Squats
    03 - Rev Leaning Lunges
    04 - Kang Squats
    05 - The Windmill
    06 - Cossack Lunge Shifts

    ...

  • 60 Minute Unilateral Upper Body Strength Workout - HERO #027 (Music)
    1:01:29
    60 Minute Unilateral Upper Body Strength Workout - HERO #027 (Music)

    60 Minute Unilateral Upper Body Strength Workout - HERO #027 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 682
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - Wide Arm Swings
    03 - Pot Stirs L
    04 - Pot Stirs R
    05 - Walkouts
    06 - Mod Push-ups

    01 - Swinging Barn Door Press L
    02 -...

  • 30 Minute Unilateral Upper Body Strength Workout - HERO #027 (Music)
    31:29
    30 Minute Unilateral Upper Body Strength Workout - HERO #027 (Music)

    30 Minute Unilateral Upper Body Strength Workout - HERO #027 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 341
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - Wide Arm Swings
    03 - Pot Stirs L
    04 - Pot Stirs R
    05 - Walkouts
    06 - Mod Push-ups

    01 - Swinging Barn Door Press L
    02 -...

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