ADVANCED WORKOUTS

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  • 35 Minute LIVE Wheel of Function Full Body Workout - Champion REMIX #20 (Music)
    36:34
    35 Minute LIVE Wheel of Function Full Body Workout - Champion REMIX #20 (Music)

    35 Minute LIVE Wheel of Function Full Body Workout - Champion REMIX #20 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 459
    Weights Used: 10-50lbs [4.5-22.7kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Alt Step Jacks
    03 - Side Lunge Taps
    04 - Sweeping Windmills
    05 - Walk-Outs

    01 - S2S Step Curls
    02 - DB Halo...

  • 35 Minute LIVE Wheel of Function Full Body Workout - Champion REMIX #20
    36:34
    35 Minute LIVE Wheel of Function Full Body Workout - Champion REMIX #20

    35 Minute LIVE Wheel of Function Full Body Workout - Champion REMIX #20

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 459
    Weights Used: 10-50lbs [4.5-22.7kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Alt Step Jacks
    03 - Side Lunge Taps
    04 - Sweeping Windmills
    05 - Walk-Outs

    01 - S2S Step Curls
    02 - DB Halo...

  • 30 Minute Japanese Walking with Weigths (4000 Steps) - WALK #12 (Music)
    31:30
    30 Minute Japanese Walking with Weigths (4000 Steps) - WALK #12 (Music)

    30 Minute Japanese Walking with Weigths (4000 Steps) - WALK #12 (Music)

    Equipment Needed: Light Dumbbells
    Level: Advanced
    Calories Burned: 475
    Weights Used: 3lbs [1.4kg]
    Intervals: 30/15

    Workout Breakdown:
    01 - DB March
    02 - Hi-Low Shoulder Press March
    03 - S2S DB GRND Walk-Ups
    04 - Cross-Body Curl Steps
    05 - DB Ickey Sprints
    06 - Dbl Jab Tri-Steps L
    07 - Dbl Jab Tr...

  • 30 Minute Japanese Walking with Weigths (4000 Steps) - WALK #12
    31:30
    30 Minute Japanese Walking with Weigths (4000 Steps) - WALK #12

    30 Minute Japanese Walking with Weigths (4000 Steps) - WALK #12

    Equipment Needed: Light Dumbbells
    Level: Advanced
    Calories Burned: 475
    Weights Used: 3lbs [1.4kg]
    Intervals: 30/15

    Workout Breakdown:
    01 - DB March
    02 - Hi-Low Shoulder Press March
    03 - S2S DB GRND Walk-Ups
    04 - Cross-Body Curl Steps
    05 - DB Ickey Sprints
    06 - Dbl Jab Tri-Steps L
    07 - Dbl Jab Tr...

  • 35 Minute Lower Body Barbell Pump Workout - Champion REMIX #19 (Music)
    36:09
    35 Minute Lower Body Barbell Pump Workout - Champion REMIX #19 (Music)

    35 Minute Lower Body Barbell Pump Workout - Champion REMIX #19 (Music)

    Equipment Needed: Barbell + Mat
    Level: Advanced
    Calories Burned: 471
    Weights Used: 40lbs [18kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Hip Hinges
    02 - The Windmill
    03 - Side Back Lunge L
    04 - Alt Step Jacks
    05 - Side Back Lunge R

    01 - BB Clusters
    02 - Gravity Squats
    03 - BB Squat ...

  • 35 Minute Lower Body Barbell Pump Workout - Champion REMIX #19
    36:09
    35 Minute Lower Body Barbell Pump Workout - Champion REMIX #19

    35 Minute Lower Body Barbell Pump Workout - Champion REMIX #19

    Equipment Needed: Barbell + Mat
    Level: Advanced
    Calories Burned: 471
    Weights Used: 40lbs [18kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Hip Hinges
    02 - The Windmill
    03 - Side Back Lunge L
    04 - Alt Step Jacks
    05 - Side Back Lunge R

    01 - BB Clusters
    02 - Gravity Squats
    03 - BB Squat ...

  • 30 Minute 4000 Steps Standing Abs Walking Workout - WALK #11 (Music)
    31:17
    30 Minute 4000 Steps Standing Abs Walking Workout - WALK #11 (Music)

    30 Minute 4000 Steps Standing Abs Walking Workout - WALK #11 (Music)

    Equipment Needed: No Equipment + Mat
    Level: Advanced
    Calories Burned: 478
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:
    01 - Standing Twists
    02 - Knee Tap Drives
    03 - Alt Slanted Jacks
    04 - Standing Ball Crunch
    05 - Step-Up Knee Drives
    06 - Push-Off Tap-Unders
    07 - S2S Shuffle Drives
    08...

  • 30 Minute 4000 Steps Standing Abs Walking Workout - WALK #11
    31:17
    30 Minute 4000 Steps Standing Abs Walking Workout - WALK #11

    30 Minute 4000 Steps Standing Abs Walking Workout - WALK #11

    Equipment Needed: No Equipment + Mat
    Level: Advanced
    Calories Burned: 478
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:
    01 - Standing Twists
    02 - Knee Tap Drives
    03 - Alt Slanted Jacks
    04 - Standing Ball Crunch
    05 - Step-Up Knee Drives
    06 - Push-Off Tap-Unders
    07 - S2S Shuffle Drives
    08...

  • 35 Minute Complete Upper Body SCORCHER - Champion REMIX #17 (Music)
    36:19
    35 Minute Complete Upper Body SCORCHER - Champion REMIX #17 (Music)

    35 Minute Complete Upper Body SCORCHER - Champion REMIX #17 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 419
    Weights Used: 15-35lbs [6.8-15.9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Stepping Jacks
    02 - Torso Twists
    03 - Arm Swings
    04 - Inchworms
    05 - Plank Threaders

    01 - Dual Hang Press
    02 - Dive-Bomber...

  • 35 Minute Complete Upper Body SCORCHER - Champion REMIX #17
    36:19
    35 Minute Complete Upper Body SCORCHER - Champion REMIX #17

    35 Minute Complete Upper Body SCORCHER - Champion REMIX #17

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 419
    Weights Used: 15-35lbs [6.8-15.9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Stepping Jacks
    02 - Torso Twists
    03 - Arm Swings
    04 - Inchworms
    05 - Plank Threaders

    01 - Dual Hang Press
    02 - Dive-Bomber...

  • 30 Minute Walking Workout with Light Weights (4000 Steps) - WALK #09 (Music)
    31:38
    30 Minute Walking Workout with Light Weights (4000 Steps) - WALK #09 (Music)

    30 Minute Walking Workout with Light Weights (4000 Steps) - WALK #09 (Music)

    Equipment Needed: Light Dumbbells
    Level: Advanced
    Calories Burned: 473
    Weights Used: 3lbs [1.4kg]
    Intervals: 30/15

    Workout Breakdown:
    01 - DB March
    02 - Shrug Pump March
    03 - S2S GRND Step-Over Press
    04 - Step-Up Knee Strikes
    05 - Cross-Body Curl Steps
    06 - Dbl Drummer Steps
    07 - DB L Stutter St...

  • 30 Minute Walking Workout with Light Weights (4000 Steps) - WALK #09
    31:38
    30 Minute Walking Workout with Light Weights (4000 Steps) - WALK #09

    30 Minute Walking Workout with Light Weights (4000 Steps) - WALK #09

    Equipment Needed: Light Dumbbells
    Level: Advanced
    Calories Burned: 473
    Weights Used: 3lbs [1.4kg]
    Intervals: 30/15

    Workout Breakdown:
    01 - DB March
    02 - Shrug Pump March
    03 - S2S GRND Step-Over Press
    04 - Step-Up Knee Strikes
    05 - Cross-Body Curl Steps
    06 - Dbl Drummer Steps
    07 - DB L Stutter St...

  • 35 Minute Lower Body Legs & Booty Workout - Champion REMIX #16 (Music)
    36:15
    35 Minute Lower Body Legs & Booty Workout - Champion REMIX #16 (Music)

    35 Minute Lower Body Legs & Booty Workout - Champion REMIX #16 (Music)

    Equipment Needed: Dumbbells + Yoga Block + Mat
    Level: Advanced
    Calories Burned: 470
    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

    01 - Power Squat Step Bac...

  • 35 Minute Lower Body Legs & Booty Workout - Champion REMIX #16
    36:15
    35 Minute Lower Body Legs & Booty Workout - Champion REMIX #16

    35 Minute Lower Body Legs & Booty Workout - Champion REMIX #16

    Equipment Needed: Dumbbells + Yoga Block + Mat
    Level: Advanced
    Calories Burned: 470
    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

    01 - Power Squat Step Bac...

  • 30 Minute Japanese Walking Method Workout (4000 Steps) - WALK #08 (Music)
    31:41
    30 Minute Japanese Walking Method Workout (4000 Steps) - WALK #08 (Music)

    30 Minute Japanese Walking Method Workout (4000 Steps) - WALK #08 (Music)

    Equipment Needed: No Equipment
    Level: Intermediate
    Calories Burned: 500
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:
    01 - S2S Hug & Love Steps
    02 - Half Squat Kick-Backs
    03 - F2B Windmill Walks
    04 - Knee Tap Drives
    05 - S2S Hi-Low Block Raise Shuffle
    06 - Slant Jack Elbow Twists L
    07 -...

  • 30 Minute Japanese Walking Method Workout (4000 Steps) - WALK #08
    31:41
    30 Minute Japanese Walking Method Workout (4000 Steps) - WALK #08

    30 Minute Japanese Walking Method Workout (4000 Steps) - WALK #08

    Equipment Needed: No Equipment
    Level: Intermediate
    Calories Burned: 500
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:
    01 - S2S Hug & Love Steps
    02 - Half Squat Kick-Backs
    03 - F2B Windmill Walks
    04 - Knee Tap Drives
    05 - S2S Hi-Low Block Raise Shuffle
    06 - Slant Jack Elbow Twists L
    07 -...

  • 35 Minute Dumbbell Strength Bodyweight Finisher Workout - REMIX #15 (Music)
    36:35
    35 Minute Dumbbell Strength Bodyweight Finisher Workout - REMIX #15 (Music)

    35 Minute Dumbbell Strength Bodyweight Finisher Workout - REMIX #15 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 501
    Weights Used: 10-35lbs [4.5-15.9kg]
    Intervals: 50/10+25/20

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Quick Ham Scoops
    03 - Side Lunge Taps
    04 - Inchworms
    05 - World's Best Stretch

    01 - Rev Lunge Curl Press
    02 - Hi-L...

  • 35 Minute Dumbbell Strength Bodyweight Finisher Workout - REMIX #15
    36:35
    35 Minute Dumbbell Strength Bodyweight Finisher Workout - REMIX #15

    35 Minute Dumbbell Strength Bodyweight Finisher Workout - REMIX #15

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 501
    Weights Used: 10-35lbs [4.5-15.9kg]
    Intervals: 50/10+25/20

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Quick Ham Scoops
    03 - Side Lunge Taps
    04 - Inchworms
    05 - World's Best Stretch

    01 - Rev Lunge Curl Press
    02 - Hi-L...

  • 30 Minute Walking Workout with Weights (4000 Steps) - WALK #06 (Music)
    31:27
    30 Minute Walking Workout with Weights (4000 Steps) - WALK #06 (Music)

    30 Minute Walking Workout with Weights (4000 Steps) - WALK #06 (Music)

    Equipment Needed: Light Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 515
    Weights Used: 3lbs [1.4kg]
    Intervals: 30/15

    Workout Breakdown:

    01 - DB March
    02 - DB Curl Press March
    03 - Alt Press Kick-Outs
    04 - Carry GRND Step-Overs
    05 - Cross-Body Curl Steps
    06 - S2S Curl Pump Steps
    07 -...

  • 30 Minute Walking Workout with Weights (4000 Steps) - WALK #06
    31:27
    30 Minute Walking Workout with Weights (4000 Steps) - WALK #06

    30 Minute Walking Workout with Weights (4000 Steps) - WALK #06

    Equipment Needed: Light Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 515
    Weights Used: 3lbs [1.4kg]
    Intervals: 30/15

    Workout Breakdown:

    01 - DB March
    02 - DB Curl Press March
    03 - Alt Press Kick-Outs
    04 - Carry GRND Step-Overs
    05 - Cross-Body Curl Steps
    06 - S2S Curl Pump Steps
    07 -...

  • 35 Minute Full Body Hyper Hi-Low Abs Workout - Champion REMIX #13 (Music)
    36:23
    35 Minute Full Body Hyper Hi-Low Abs Workout - Champion REMIX #13 (Music)

    35 Minute Full Body Hyper Hi-Low Abs Workout - Champion REMIX #13 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 446
    Weights Used: 10-35lbs [4.5-15.9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Squat Side Reach
    02 - Torso Twists
    03 - Side Lunge Taps
    04 - Windmill Sweeps
    05 - Inchworms

    01 - Dbl Back Fly Curls
    02 - C...

  • 35 Minute Push Pull PUMP Upper Body Workout - Champion REMIX #12 (Music)
    36:23
    35 Minute Push Pull PUMP Upper Body Workout - Champion REMIX #12 (Music)

    35 Minute Push Pull PUMP Upper Body Workout - Champion REMIX #12 (Music)

    Equipment Needed: Dumbbells + Yoga Block + Mat
    Level: Intermediate-Advanced
    Calories Burned: 422
    Weights Used: 10-30lbs [4.5-13.6kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - S2S Push Steps
    02 - Alt Step Jacks
    03 - Inchworms
    04 - Alt Best Stretch
    05 - Rev Wrist Stretch

    01 - Back Fly C...

  • 30 Minute 90s Themed Walking Workout (4000 Steps) - WALK #05 (Music)
    31:28
    30 Minute 90s Themed Walking Workout (4000 Steps) - WALK #05 (Music)

    30 Minute 90s Themed Walking Workout (4000 Steps) - WALK #05 (Music)

    Equipment Needed: No Equipment
    Level: Intermediate-Advanced
    Calories Burned: 480
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    01 - Base Step
    02 - S2S Morphin Time Steps
    03 - Stretch Arms Strong
    04 - Creepy Crawlers
    05 - Hakuna Matata
    06 - F2B House Party Steps
    07 - Macarena Steps
    08 ...

  • 30 Minute 90s Themed Walking Workout (4000 Steps) - WALK #05
    31:28
    30 Minute 90s Themed Walking Workout (4000 Steps) - WALK #05

    30 Minute 90s Themed Walking Workout (4000 Steps) - WALK #05

    Equipment Needed: No Equipment
    Level: Intermediate-Advanced
    Calories Burned: 480
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    01 - Base Step
    02 - S2S Morphin Time Steps
    03 - Stretch Arms Strong
    04 - Creepy Crawlers
    05 - Hakuna Matata
    06 - F2B House Party Steps
    07 - Macarena Steps
    08 ...

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