Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 614
Weights Used: 15lbs [6.8kg]
Intervals: 40/25

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - Hug & Love Drives
03 - Squat Wide Side Lunge L
04 - Squat Wide Side Lunge R
05 - A-Jacks
06 - Hi-Low Hinge Reaches
07 - Walkouts
0...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 614
Weights Used: 15lbs [6.8kg]
Intervals: 40/25

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - Hug & Love Drives
03 - Squat Wide Side Lunge L
04 - Squat Wide Side Lunge R
05 - A-Jacks
06 - Hi-Low Hinge Reaches
07 - Walkouts
0...

Equipment Needed: Dumbbells + Mat + Wall + Bench
Level: Advanced
Calories Burned: 550
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kick Pull Backs
02 - Rainbow Swing Knees
03 - BW Hang Squat W-Raise
04 - BW Side Lunge ADD Swings L
05 - BW Side Lunge ADD...

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 + Wall + Bench
Level: Advanced
Calories Burned: 550
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kick Pull Backs
02 - Rainbow Swing Knees
03 - BW Hang Squat W-Raise
04 - BW Side Lunge ADD Swings L
05 - BW Side Lunge ADD...

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: 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...

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...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 629
Weights Used: 10lbs [4.5kg]
Intervals: 35/15

Workout Breakdown:

Warm-up
01 - Hinge Hug Step-Outs
02 - Dbl Slanted Step-Jacks
03 - Windmill Sweeps
04 - BW World Tap Squats
05 - Standing Ab Twists
06 - Rev Warr...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 629
Weights Used: 10lbs [4.5kg]
Intervals: 35/15

Workout Breakdown:

Warm-up
01 - Hinge Hug Step-Outs
02 - Dbl Slanted Step-Jacks
03 - Windmill Sweeps
04 - BW World Tap Squats
05 - Standing Ab Twists
06 - Rev Warr...

Equipment Needed: Light Dumbbells + Mat
Level: Advanced
Calories Burned: 511
Weights Used: 10lbs [4.5kg]
Intervals: 20/10

Workout Breakdown:

Warm-up

01 - Hi-Wide Tap Drives
02 - Alt Slanted Jacks
03 - Prisoner Hurdles
04 - S2S Wall Pushers
05 - GM Side Lunges
06 - Hug & Love Drives
07 - Ham ...

Equipment Needed: Light Dumbbells + Mat
Level: Advanced
Calories Burned: 511
Weights Used: 10lbs [4.5kg]
Intervals: 20/10

Workout Breakdown:

Warm-up

01 - Hi-Wide Tap Drives
02 - Alt Slanted Jacks
03 - Prisoner Hurdles
04 - S2S Wall Pushers
05 - GM Side Lunges
06 - Hug & Love Drives
07 - Ham ...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 606
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

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

01 - S2...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 606
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

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

01 - S2...

Equipment Needed: Dumbbells + Mat + Elevation + Wall
Level: Advanced
Calories Burned: 539
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Hurdle Walks
02 - BW Air Squat Pulses
03 - OH Side Lunge Taps
04 - Kang Squats
05 - Wall Leg Swings L
06 - Wall Leg Swi...

Equipment Needed: Dumbbells + Mat + Elevation + Wall
Level: Advanced
Calories Burned: 539
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Hurdle Walks
02 - BW Air Squat Pulses
03 - OH Side Lunge Taps
04 - Kang Squats
05 - Wall Leg Swings L
06 - Wall Leg Swi...

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 - ...

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 - ...

Equipment Needed: No Equipment + Mat
Level: Intermediate-Advanced
Calories Burned: 284
Weights Used: None
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Pogo Hop Ropes
02 - S2S Shuffle Side Reach
03 - Alt Step Jacks
04 - OH Side Lunge Taps
05 - Walkouts
06 - Best Stretch

01 - 2-Station Spri...

Equipment Needed: No Equipment + Mat
Level: Intermediate-Advanced
Calories Burned: 284
Weights Used: None
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Pogo Hop Ropes
02 - S2S Shuffle Side Reach
03 - Alt Step Jacks
04 - OH Side Lunge Taps
05 - Walkouts
06 - Best Stretch

01 - 2-Station Spri...

Equipment Needed: Weighted Plate + Mat
Level: Advanced-Extreme
Calories Burned: 971
Weights Used: 25lbs [11.3kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - A-Jacks
03 - S2S Wall Pushers
04 - OH Rev Lunges
05 - S2S Squat Tap Reach
06 - OH Hinge Twist Reach

01 - Plated Tap...

Equipment Needed: Weighted Plate + Mat
Level: Advanced-Extreme
Calories Burned: 648
Weights Used: 25lbs [11.3kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - A-Jacks
03 - S2S Wall Pushers
04 - OH Rev Lunges
05 - S2S Squat Tap Reach
06 - OH Hinge Twist Reach

01 - Plated Tap...

Equipment Needed: Weighted Plate + Mat
Level: Advanced-Extreme
Calories Burned: 648
Weights Used: 25lbs [11.3kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - A-Jacks
03 - S2S Wall Pushers
04 - OH Rev Lunges
05 - S2S Squat Tap Reach
06 - OH Hinge Twist Reach

01 - Plated Tap...

Equipment Needed: Weighted Plate + Mat
Level: Advanced-Extreme
Calories Burned: 971
Weights Used: 25lbs [11.3kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - A-Jacks
03 - S2S Wall Pushers
04 - OH Rev Lunges
05 - S2S Squat Tap Reach
06 - OH Hinge Twist Reach

01 - Plated Tap...