ADVANCED WORKOUTS

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  • 60 Minute Lower Body Strength Control Power - HERO #023 (Music)
    1:01:27
    60 Minute Lower Body Strength Control Power - HERO #023 (Music)

    60 Minute Lower Body Strength Control Power - HERO #023 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 807
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - S2S Hurdle Walks
    02 - BW Air Squat Pulses
    03 - OH Rev Lunges
    04 - GRND Lunge Step-Backs
    05 - Kang Squats
    06 - Rev Lunge Threaders

    01 ...

  • 30 Minute Lower Body Strength Control Power - HERO #023 (Music)
    31:27
    30 Minute Lower Body Strength Control Power - HERO #023 (Music)

    30 Minute Lower Body Strength Control Power - HERO #023 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 404
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - S2S Hurdle Walks
    02 - BW Air Squat Pulses
    03 - OH Rev Lunges
    04 - GRND Lunge Step-Backs
    05 - Kang Squats
    06 - Rev Lunge Threaders

    01 ...

  • 30 Minute Triple-Double Time Arms + Abs - HERO #022 (Music)
    34:28
    30 Minute Triple-Double Time Arms + Abs - HERO #022 (Music)

    30 Minute Triple-Double Time Arms + Abs - HERO #022 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 372
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 30-45-60-40-40

    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
    07 - Side S...

  • 60 Minute Triple-Double Time Arms + Abs - HERO #022 (Music)
    1:01:33
    60 Minute Triple-Double Time Arms + Abs - HERO #022 (Music)

    60 Minute Triple-Double Time Arms + Abs - HERO #022 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 660
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 30-45-60-40-40

    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
    07 - Side S...

  • 60 Minute Full Body Unilateral Metcon Workout - HERO #021 (Music)
    1:01:25
    60 Minute Full Body Unilateral Metcon Workout - HERO #021 (Music)

    60 Minute Full Body Unilateral Metcon Workout - HERO #021 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 828
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Butt Kick Pull-Backs
    02 - Standing Twists
    03 - Good Morning Squats
    04 - S2S Cossack Threaders
    05 - OH Rev Lunges
    06 - Step-Up Swing Kicks

    01 - In &...

  • 30 Minute Full Body Unilateral Metcon Workout - HERO #021 (Music)
    31:25
    30 Minute Full Body Unilateral Metcon Workout - HERO #021 (Music)

    30 Minute Full Body Unilateral Metcon Workout - HERO #021 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 414
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Butt Kick Pull-Backs
    02 - Standing Twists
    03 - Good Morning Squats
    04 - S2S Cossack Threaders
    05 - OH Rev Lunges
    06 - Step-Up Swing Kicks

    01 - In &...

  • 60 Minute Full Body Unilateral Metcon Workout - HERO #021
    1:01:25
    60 Minute Full Body Unilateral Metcon Workout - HERO #021

    60 Minute Full Body Unilateral Metcon Workout - HERO #021

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 828
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Butt Kick Pull-Backs
    02 - Standing Twists
    03 - Good Morning Squats
    04 - S2S Cossack Threaders
    05 - OH Rev Lunges
    06 - Step-Up Swing Kicks

    01 - In &...

  • 30 Minute Lower Body Strength Control Power - HERO #023
    31:27
    30 Minute Lower Body Strength Control Power - HERO #023

    30 Minute Lower Body Strength Control Power - HERO #023

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 404
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - S2S Hurdle Walks
    02 - BW Air Squat Pulses
    03 - OH Rev Lunges
    04 - GRND Lunge Step-Backs
    05 - Kang Squats
    06 - Rev Lunge Threaders

    01 ...

  • 30 Minute Full Body Unilateral Metcon Workout - HERO #021
    31:25
    30 Minute Full Body Unilateral Metcon Workout - HERO #021

    30 Minute Full Body Unilateral Metcon Workout - HERO #021

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 414
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Butt Kick Pull-Backs
    02 - Standing Twists
    03 - Good Morning Squats
    04 - S2S Cossack Threaders
    05 - OH Rev Lunges
    06 - Step-Up Swing Kicks

    01 - In &...

  • 60 Minute Triple-Double Time Arms + Abs - HERO #022
    1:01:33
    60 Minute Triple-Double Time Arms + Abs - HERO #022

    60 Minute Triple-Double Time Arms + Abs - HERO #022

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 660
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 30-45-60-40-40

    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
    07 - Side S...

  • 30 Minute Triple-Double Time Arms + Abs - HERO #022
    34:28
    30 Minute Triple-Double Time Arms + Abs - HERO #022

    30 Minute Triple-Double Time Arms + Abs - HERO #022

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 372
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 30-45-60-40-40

    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
    07 - Side S...

  • 60 Minute Lower Body Strength Control Power - HERO #023
    1:01:27
    60 Minute Lower Body Strength Control Power - HERO #023

    60 Minute Lower Body Strength Control Power - HERO #023

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 807
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - S2S Hurdle Walks
    02 - BW Air Squat Pulses
    03 - OH Rev Lunges
    04 - GRND Lunge Step-Backs
    05 - Kang Squats
    06 - Rev Lunge Threaders

    01 ...

  • 60 Minute Hi-Low Abs Full Body Strength Workout - HERO #020 (Music)
    1:01:18
    60 Minute Hi-Low Abs Full Body Strength Workout - HERO #020 (Music)

    60 Minute Hi-Low Abs Full Body Strength Workout - HERO #020 (Music)

    Equipment Needed: Dumbbells + Mat + Wall
    Level: Advanced
    Calories Burned: 813
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - BW Thruster Taps
    03 - Windmill Sweeps
    04 - Cossack Threaders
    05 - Inchworms
    06 - Beast Mode Threaders

    01 - Clea...

  • 30 Minute Hi-Low Abs Full Body Strength Workout - HERO #020 (Music)
    31:18
    30 Minute Hi-Low Abs Full Body Strength Workout - HERO #020 (Music)

    30 Minute Hi-Low Abs Full Body Strength Workout - HERO #020 (Music)

    Equipment Needed: Dumbbells + Mat + Wall
    Level: Advanced
    Calories Burned: 457
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - BW Thruster Taps
    03 - Windmill Sweeps
    04 - Cossack Threaders
    05 - Inchworms
    06 - Beast Mode Threaders

    01 - Clea...

  • 60 Minute Strength, Conditioning & Power Workout for Runners - HERO #019 (Music)
    1:01:46
    60 Minute Strength, Conditioning & Power Workout for Runners - HERO #019 (Music)

    60 Minute Strength, Conditioning & Power Workout for Runners - HERO #019 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 973
    Weights Used: 20lbs [9kg]
    Intervals: 40/20 (Strength) 30/12 (Cardio)

    Workout Breakdown:

    Warm-up
    01 - Pogo Hops
    02 - Hacky Tap Hops
    03 - Jumping Jacks
    04 - S2S Hero Tap Lunges
    05 - Butt Kicks
    06 - 1-2 Step-Over Squat...

  • 019 - 30 Minute Strength & Conditioning Workout for Runners - HERO #019 (Music)
    32:16
    019 - 30 Minute Strength & Conditioning Workout for Runners - HERO #019 (Music)

    019 - 30 Minute Strength & Conditioning Workout for Runners - HERO #019 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 487
    Weights Used: 20lbs [9kg]
    Intervals: 40/20 (Strength) 30/12 (Cardio)

    Workout Breakdown:

    Warm-up
    01 - Pogo Hops
    02 - Hacky Tap Hops
    03 - Jumping Jacks
    04 - S2S Hero Tap Lunges
    05 - Butt Kicks
    06 - 1-2 Step-Over Squat...

  • 30 Minute Triple-Double Time Legs Strength + Abs - HERO #018 (Music)
    34:20
    30 Minute Triple-Double Time Legs Strength + Abs - HERO #018 (Music)

    30 Minute Triple-Double Time Legs Strength + Abs - HERO #018 (Music)

    Equipment Needed: Dumbbells + Mat + Wall + Elevation
    Level: Advanced
    Calories Burned: 436
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 30-45-60-40-40

    Workout Breakdown:

    Warm-up
    01 - OH Side Lunge Taps
    02 - S2S GRND Squat Walk Calves
    03 - OH Rev Lunge Swings
    04 - Kang Squats
    05 - Ham Scoops
    06 - ...

  • 60 Minute Triple-Double Time Legs Strength + Abs - HERO #018 (Music)
    1:01:25
    60 Minute Triple-Double Time Legs Strength + Abs - HERO #018 (Music)

    60 Minute Triple-Double Time Legs Strength + Abs - HERO #018 (Music)

    Equipment Needed: Dumbbells + Mat + Wall + Elevation
    Level: Advanced
    Calories Burned: 773
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 30-45-60-40-40

    Workout Breakdown:

    Warm-up
    01 - OH Side Lunge Taps
    02 - S2S GRND Squat Walk Calves
    03 - OH Rev Lunge Swings
    04 - Kang Squats
    05 - Ham Scoops
    06 - ...

  • 30 Minute Upper Body Push Pull Power Workout - HERO #017 (Music)
    31:21
    30 Minute Upper Body Push Pull Power Workout - HERO #017 (Music)

    30 Minute Upper Body Push Pull Power Workout - HERO #017 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 352
    Weights Used: 15-35lbs [6.8-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - Wide Arm Swings
    03 - The Windmill
    04 - Inchworms
    05 - Alt Kick-Out Threaders
    06 - Alt Side Stretch

    01 - S2S Arnold P...

  • 60 Minute Upper Body Push Pull Power Workout - HERO #017 (Music)
    1:01:21
    60 Minute Upper Body Push Pull Power Workout - HERO #017 (Music)

    60 Minute Upper Body Push Pull Power Workout - HERO #017 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 704
    Weights Used: 15-35lbs [6.8-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - Wide Arm Swings
    03 - The Windmill
    04 - Inchworms
    05 - Alt Kick-Out Threaders
    06 - Alt Side Stretch

    01 - S2S Arnold P...

  • 30 Minute Standing Light Weight Metcon HIIT Workout - HERO #016 (Music)
    31:33
    30 Minute Standing Light Weight Metcon HIIT Workout - HERO #016 (Music)

    30 Minute Standing Light Weight Metcon HIIT Workout - HERO #016 (Music)

    Equipment Needed: Light Dumbbells
    Level: Advanced
    Calories Burned: 471
    Weights Used: 15lbs [6.8kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - BW Thruster Taps
    03 - Side Lunge ADD Swings L
    04 - Side Lunge ADD Swings R
    05 - Big Shoulder Swings
    06 - The Windmill

    01 -...

  • 60 Minute Standing Light Weight Metcon HIIT Workout - HERO #016 (Music)
    1:01:34
    60 Minute Standing Light Weight Metcon HIIT Workout - HERO #016 (Music)

    60 Minute Standing Light Weight Metcon HIIT Workout - HERO #016 (Music)

    Equipment Needed: Light Dumbbells
    Level: Advanced
    Calories Burned: 942
    Weights Used: 15lbs [6.8kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - BW Thruster Taps
    03 - Side Lunge ADD Swings L
    04 - Side Lunge ADD Swings R
    05 - Big Shoulder Swings
    06 - The Windmill

    01 -...

  • 30 Minute Triple-Double Time Legs Strength + Abs - HERO #018
    34:20
    30 Minute Triple-Double Time Legs Strength + Abs - HERO #018

    30 Minute Triple-Double Time Legs Strength + Abs - HERO #018

    Equipment Needed: Dumbbells + Mat + Wall + Elevation
    Level: Advanced
    Calories Burned: 436
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 30-45-60-40-40

    Workout Breakdown:

    Warm-up
    01 - OH Side Lunge Taps
    02 - S2S GRND Squat Walk Calves
    03 - OH Rev Lunge Swings
    04 - Kang Squats
    05 - Ham Scoops
    06 - ...

  • 60 Minute Triple-Double Time Legs Strength + Abs - HERO #018
    1:01:25
    60 Minute Triple-Double Time Legs Strength + Abs - HERO #018

    60 Minute Triple-Double Time Legs Strength + Abs - HERO #018

    Equipment Needed: Dumbbells + Mat + Wall + Elevation
    Level: Advanced
    Calories Burned: 773
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 30-45-60-40-40

    Workout Breakdown:

    Warm-up
    01 - OH Side Lunge Taps
    02 - S2S GRND Squat Walk Calves
    03 - OH Rev Lunge Swings
    04 - Kang Squats
    05 - Ham Scoops
    06 - ...

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