ADVANCED WORKOUTS

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  • 40 Minute Full Body METCON Dumbbell Workout (No Jumping) (Music)
    41:23
    40 Minute Full Body METCON Dumbbell Workout (No Jumping) (Music)

    40 Minute Full Body METCON Dumbbell Workout (No Jumping) (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 580
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Dbl Slanted Step-Jacks
    02 - Hug & Love Drives
    03 - OH Hinge Twist Reach
    04 - S2S 1-2 Step-Over Squats
    05 - OH Rev Lunges
    06 - Kang Squats

    01 - L2R ...

  • 40 Minute Full Body METCON Dumbbell Workout (No Jumping)
    41:23
    40 Minute Full Body METCON Dumbbell Workout (No Jumping)

    40 Minute Full Body METCON Dumbbell Workout (No Jumping)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 580
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Dbl Slanted Step-Jacks
    02 - Hug & Love Drives
    03 - OH Hinge Twist Reach
    04 - S2S 1-2 Step-Over Squats
    05 - OH Rev Lunges
    06 - Kang Squats

    01 - L2R ...

  • 20 Minute Full Body Dumbbells Workout (No Time? Do THIS) (Music)
    21:33
    20 Minute Full Body Dumbbells Workout (No Time? Do THIS) (Music)

    20 Minute Full Body Dumbbells Workout (No Time? Do THIS) (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 328
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - OH Hinge Twist Reach
    03 - S2S Squats
    04 - Cossack Threaders
    05 - Windmill Sweeps
    06 - Kang Squats

    01 - Alt DB Floor Snatch
    0...

  • 20 Minute Full Body Dumbbells Workout (No Time? Do THIS)
    21:33
    20 Minute Full Body Dumbbells Workout (No Time? Do THIS)

    20 Minute Full Body Dumbbells Workout (No Time? Do THIS)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 328
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - OH Hinge Twist Reach
    03 - S2S Squats
    04 - Cossack Threaders
    05 - Windmill Sweeps
    06 - Kang Squats

    01 - Alt DB Floor Snatch
    0...

  • 40 Minute Standing Cardio HIIT Workout for Runners (4000 Steps) (Music)
    41:33
    40 Minute Standing Cardio HIIT Workout for Runners (4000 Steps) (Music)

    40 Minute Standing Cardio HIIT Workout for Runners (4000 Steps) (Music)

    Equipment Needed: No Equipment + Mat
    Level: Advanced
    Calories Burned: 681
    Weights Used: None
    Intervals: 30/10

    Workout Breakdown:

    Warm-up
    01 - F2B Pogo Ropes
    02 - Cross-Rope Jacks
    03 - A-Skips
    04 - S2S Hurdle Steps
    05 - Alt Side Reach Squats
    06 - Standing Twist Jab Steps
    07 - Alt Step Jacks
    08 ...

  • 40 Minute Standing Cardio HIIT Workout for Runners (4000 Steps)
    41:33
    40 Minute Standing Cardio HIIT Workout for Runners (4000 Steps)

    40 Minute Standing Cardio HIIT Workout for Runners (4000 Steps)

    Equipment Needed: No Equipment + Mat
    Level: Advanced
    Calories Burned: 681
    Weights Used: None
    Intervals: 30/10

    Workout Breakdown:

    Warm-up
    01 - F2B Pogo Ropes
    02 - Cross-Rope Jacks
    03 - A-Skips
    04 - S2S Hurdle Steps
    05 - Alt Side Reach Squats
    06 - Standing Twist Jab Steps
    07 - Alt Step Jacks
    08 ...

  • 30 Minute Standing Light Weight Tabata (No Jumping) 4K (Music)
    33:15
    30 Minute Standing Light Weight Tabata (No Jumping) 4K (Music)

    30 Minute Standing Light Weight Tabata (No Jumping) 4K (Music)

    Equipment Needed: Light Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 547
    Weights Used: 10lbs [4.5kg]
    Intervals: 20/10

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Stiff Arm Twists
    03 - S2S 1-2 Step-Over Squats
    04 - Alt Cossack Threaders
    05 - OH Rev Lunges
    06 - Kang Squats...

  • 35 Minute Full Body Championship Workout - Champion REMIX #41 (Music)
    37:26
    35 Minute Full Body Championship Workout - Champion REMIX #41 (Music)

    35 Minute Full Body Championship Workout - Champion REMIX #41 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 554
    Weights Used: 15-35lbs [6.8-15.9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - S2S Butt Kicks
    02 - S2S Lunge Taps
    03 - L2R Diagonal Jacks
    04 - U-Squat Lunges
    05 - Windmill Sweeps

    01 - Sprinter Sprawls
    02 - Hi-Low-H...

  • 35 Minute Full Body Championship Workout - Champion REMIX #41
    37:26
    35 Minute Full Body Championship Workout - Champion REMIX #41

    35 Minute Full Body Championship Workout - Champion REMIX #41

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 554
    Weights Used: 15-35lbs [6.8-15.9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - S2S Butt Kicks
    02 - S2S Lunge Taps
    03 - L2R Diagonal Jacks
    04 - U-Squat Lunges
    05 - Windmill Sweeps

    01 - Sprinter Sprawls
    02 - Hi-Low-H...

  • 35 Minute Full Body Dumbbell Complex Circuits - Champion REMIX #40 (Music)
    36:47
    35 Minute Full Body Dumbbell Complex Circuits - Champion REMIX #40 (Music)

    35 Minute Full Body Dumbbell Complex Circuits - Champion REMIX #40 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 546
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kick Pulls
    02 - Squat Leg Circles
    03 - Alt Step Jacks
    04 - Sweeping Windmills
    05 - Walking Cobra

    Circuit 01 (2x):
    01 - Dual Hang Press
    02 - U...

  • 35 Minute Full Body Dumbbell Complex Circuits - Champion REMIX #40
    36:47
    35 Minute Full Body Dumbbell Complex Circuits - Champion REMIX #40

    35 Minute Full Body Dumbbell Complex Circuits - Champion REMIX #40

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 546
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kick Pulls
    02 - Squat Leg Circles
    03 - Alt Step Jacks
    04 - Sweeping Windmills
    05 - Walking Cobra

    Circuit 01 (2x):
    01 - Dual Hang Press
    02 - U...

  • 35 Minute Championship Lower Body Workout - Champion REMIX #38 (Music)
    36:19
    35 Minute Championship Lower Body Workout - Champion REMIX #38 (Music)

    35 Minute Championship Lower Body Workout - Champion REMIX #38 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 481
    Weights Used: 15-50lbs [6.8-22.7kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Quick Drop Squats
    03 - U-Squat Step-Backs
    04 - Side Lunge Taps
    05 - Windmill Sweeps

    01 - U-Squat Turn Squats
    02 - Side ...

  • 35 Minute Championship Lower Body Workout - Champion REMIX #38
    36:19
    35 Minute Championship Lower Body Workout - Champion REMIX #38

    35 Minute Championship Lower Body Workout - Champion REMIX #38

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 481
    Weights Used: 15-50lbs [6.8-22.7kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Quick Drop Squats
    03 - U-Squat Step-Backs
    04 - Side Lunge Taps
    05 - Windmill Sweeps

    01 - U-Squat Turn Squats
    02 - Side ...

  • 35 Minute Championship Upper Body Workout - Champion REMIX #37 (Music)
    36:16
    35 Minute Championship Upper Body Workout - Champion REMIX #37 (Music)

    35 Minute Championship Upper Body Workout - Champion REMIX #37 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 415
    Weights Used: 10-30lbs [4.5-13.6kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Back Pull Steps
    02 - Sweeping Windmills
    03 - Walk-Outs
    04 - Pot Stirs L
    05 - Pot Stirs R

    01 - In & Out Dual Hang Press
    02 - DB Pike-Dra...

  • 35 Minute Championship Upper Body Workout - Champion REMIX #37
    36:16
    35 Minute Championship Upper Body Workout - Champion REMIX #37

    35 Minute Championship Upper Body Workout - Champion REMIX #37

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 415
    Weights Used: 10-30lbs [4.5-13.6kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Back Pull Steps
    02 - Sweeping Windmills
    03 - Walk-Outs
    04 - Pot Stirs L
    05 - Pot Stirs R

    01 - In & Out Dual Hang Press
    02 - DB Pike-Dra...

  • 35 Minute Standing Light Weight Tabata (No Jumping) - HERO #031 (Music)
    35:38
    35 Minute Standing Light Weight Tabata (No Jumping) - HERO #031 (Music)

    35 Minute Standing Light Weight Tabata (No Jumping) - HERO #031 (Music)

    Equipment Needed: Light Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 615
    Weights Used: 10lbs [4.5kg]
    Intervals: 20/10

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Stiff Arm Twists
    03 - S2S 1-2 Step-Over Squats
    04 - Alt Cossack Threaders
    05 - OH Rev Lunges
    06 - Kang Squats...

  • 60 Minute Standing Light Weight Tabata (No Jumping) - HERO #031 (Music)
    1:01:39
    60 Minute Standing Light Weight Tabata (No Jumping) - HERO #031 (Music)

    60 Minute Standing Light Weight Tabata (No Jumping) - HERO #031 (Music)

    Equipment Needed: Light Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 1050
    Weights Used: 10lbs [4.5kg]
    Intervals: 20/10

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Stiff Arm Twists
    03 - S2S 1-2 Step-Over Squats
    04 - Alt Cossack Threaders
    05 - OH Rev Lunges
    06 - Kang Squat...

  • 35 Minute Standing Light Weight Tabata (No Jumping) - HERO #031
    35:38
    35 Minute Standing Light Weight Tabata (No Jumping) - HERO #031

    35 Minute Standing Light Weight Tabata (No Jumping) - HERO #031

    Equipment Needed: Light Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 615
    Weights Used: 10lbs [4.5kg]
    Intervals: 20/10

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Stiff Arm Twists
    03 - S2S 1-2 Step-Over Squats
    04 - Alt Cossack Threaders
    05 - OH Rev Lunges
    06 - Kang Squats...

  • 35 Minute Full Body Pyramid HIIT + Strength Sets - Champion REMIX #36 (Music)
    36:22
    35 Minute Full Body Pyramid HIIT + Strength Sets - Champion REMIX #36 (Music)

    35 Minute Full Body Pyramid HIIT + Strength Sets - Champion REMIX #36 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 525
    Weights Used: None
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - S2S Hurdle Sprints
    02 - Alt Step Jacks
    03 - The Windmill
    04 - 180 Tri-Switch Lunge
    05 - Quick Ham Scoops

    Circuit 01 - Pyramid:
    01 - 20 - Power Sprints
    0...

  • 35 Minute Full Body Pyramid HIIT + Strength Sets - Champion REMIX #36
    36:22
    35 Minute Full Body Pyramid HIIT + Strength Sets - Champion REMIX #36

    35 Minute Full Body Pyramid HIIT + Strength Sets - Champion REMIX #36

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 525
    Weights Used: None
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - S2S Hurdle Sprints
    02 - Alt Step Jacks
    03 - The Windmill
    04 - 180 Tri-Switch Lunge
    05 - Quick Ham Scoops

    Circuit 01 - Pyramid:
    01 - 20 - Power Sprints
    0...

  • 60 Minute Standing Light Weight Tabata (No Jumping) - HERO #031
    1:01:39
    60 Minute Standing Light Weight Tabata (No Jumping) - HERO #031

    60 Minute Standing Light Weight Tabata (No Jumping) - HERO #031

    Equipment Needed: Light Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 1050
    Weights Used: 10lbs [4.5kg]
    Intervals: 20/10

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Stiff Arm Twists
    03 - S2S 1-2 Step-Over Squats
    04 - Alt Cossack Threaders
    05 - OH Rev Lunges
    06 - Kang Squat...

  • 35 Minute Full Body Sports Themed HIIT - Champion REMIX #34 (Music)
    36:32
    35 Minute Full Body Sports Themed HIIT - Champion REMIX #34 (Music)

    35 Minute Full Body Sports Themed HIIT - Champion REMIX #34 (Music)

    Equipment Needed: No Equipment + Mat
    Level: Advanced
    Calories Burned: 500
    Weights Used: None
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Skip Ropes
    02 - S2S Heismans
    03 - Side Lunge Taps
    04 - Quick Ham Scoops
    05 - No Hand Butt Kicks

    01 - S2S Hi-Low Hurdle Sprints
    02 - S2S Hustle Spike...

  • 35 Minute Full Body Sports Themed HIIT - Champion REMIX #34
    36:32
    35 Minute Full Body Sports Themed HIIT - Champion REMIX #34

    35 Minute Full Body Sports Themed HIIT - Champion REMIX #34

    Equipment Needed: No Equipment + Mat
    Level: Advanced
    Calories Burned: 500
    Weights Used: None
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Skip Ropes
    02 - S2S Heismans
    03 - Side Lunge Taps
    04 - Quick Ham Scoops
    05 - No Hand Butt Kicks

    01 - S2S Hi-Low Hurdle Sprints
    02 - S2S Hustle Spike...

  • 35 Minute Complete Lower Body Strength - Champion REMIX #33
    36:16
    35 Minute Complete Lower Body Strength - Champion REMIX #33

    35 Minute Complete Lower Body Strength - Champion REMIX #33

    Equipment Needed: Dumbbells + Yoga Block + Mat
    Level: Intermediate-Advanced
    Calories Burned: 469
    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 - U-Squat Step-Backs
    05 - Windmill Sweeps

    01 - DB S...

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