Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 527
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

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

01 - Alt DB Floor ...

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Estimated Calories Burned:
34-57

Equipment Needed:
Bodyweight + Mat

Level:
Intermediate

Workout Breakdown:

01 - Half Bikes L
02 - Pot Stirs
03 - Half Bikes R
04 - Hi-Low Heel Taps
05 - Reclined Bull-Frogs
06 - Half Canons
...

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Calories Burned:
296-573

Workout Breakdown:

Warm-up

01 - W-Curl Lunges
02 - Dead Shrugs
03 - Dbl Push Knees
04 - Leg Burner Hops
05 - DB Ham Swings
06 - Side Drop Burpees L
07 - 1-2 Tuck Crunch
08 - Plank Drive Twists L
09 - Ha...

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Estimated Calories Burned:
250-529

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder Push-ups
02 - Lawnmower Press L
03 - Alt DB Curls
04 - Lawnmower Press R
05 - Alt DB Curls
06 - Elevate...

Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
367-747

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Hi-Low Hurdles
02 - Ladder Squats
03 - Body Gauntlet
04 - Bullet Lunges...

Equipment Needed: No Equipment
Level: Advanced-Extreme
Calories Burned: 594
Weights Used: None
Intervals: 30/12

Workout Breakdown:

Warm-up
01 - Grounded Pause Sprints
02 - High Hurdle Steps
03 - Standing Twists
04 - Side Lunge Swings L
05 - Side Lunge Swings R
06 - Step-Up Swing Kicks

01 - Hi...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 493
Weights Used: 15-50lbs [6.8-22.7kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Butt Kick Hops
02 - Sweeping Windmills
03 - Side Back Lunge L
04 - Air Squats
05 - Side Back Lunge R

01 - Hi-Low Goblet Sq...

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 ...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned:
Steps: 431

Workout Breakdown:

Warm-up:
01 - Jumping Jacks
02 - F2B Shoulder Swings
03 - The Windmill
04 - Inchworms
05 - World's Best Stretch

Workout:
01 - 30 - W-Curls
02 - 45 - S2S Step Curls
03 - 60 - Dbl Bac...

Estimated Calories Burned:
334-682

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Resistance Tap Sprints
02 - ISO Lift Burpees L
03 - F2B Jack Sprints
04 - ISO Lift Burpees R
05 - Side V Sprints L
06 - L2R Pulse Twist Squats
07 - Side V Sprints R
08 - Mec...

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...

Equipment Needed: Dumbbells + Mat + Wall
Level: Advanced
Calories Burned: 684
Weights Used: 25-50lbs [11.3-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - L2R Squat Tap Jacks
03 - Standing Twist Toe Taps
04 - Hero Tap Lunges
05 - Kang Squats
06 - Step-Up Swing Kicks

0...

Estimated Calories Burned:
141-285

Equipment Needed:
Dumbbells

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Infinity Curls (2x 25lbs/11.3kg)
02 - Open Close Curls (2x 25lbs/11.3kg)
03 - HEAVY Slow Mowers L (50lbs/22.7kg)
04 - In & Out Mowers L (35lbs/15.9kg)
05 -...

Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
173-364

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - ISO Tap Sprints
02 - Bullet Lunges
03 - Ballerina Burpees
04 - Liberty Swing...

Equipment Needed: Dumbbells + Yoga Block + Mat
Level: Intermediate-Advanced
Calories Burned: 469

Workout Breakdown:

Warm-up

01 - DB Sumo Pulse Curtsies
02 - Side Lunge Adductor Swings L
03 - Hi-Low-Hi Squat Hops
04 - Side Lunge Adductor Swings R
05 - Half Whole Staggered Lunges L
06 - In & ...

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Estimated Calories Burned:
39-65

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

01 - 1-2 Double Crunch
02 - Russian Twists
03 - Twist Knee Kick-Backs L
04 - 12 to 3 Full Crunch
05 - Twist Knee Kick-Ba...

Equipment Needed: No Equipment
Level: Advanced
Calories Burned: 250
Steps: 2311

Workout Breakdown:

01 - Hi-Knees Wide Knees
02 - L2R Slanted Drive Hops
03 - Hot Hand Flys
04 - 180 Sprinter Drills
05 - Pedal Star Jacks
06 - Plyo Knee Uppercuts L
07 - Plyo Knee Uppercuts R
08 - Football Drills
...

Equipment Needed: Dumbbells
Level: Intermediate-Advanced
Calories Burned: 616
Weights Used: 15lbs [6.8kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - S2S Step Jack Step-Outs
02 - Back Pull Butt-Kicks
03 - OH Side Lunge Taps
04 - Standing Twists
05 - Rev Sumo Squat Turns
06 - The Windmill
...

Equipment Needed: Dumbbells + Mat + Yoga Block
Level: Advanced
Calories Burned: 522

Workout Breakdown:

Warm-up

01 - W-Pump Curl Step-Backs
02 - Back Fly High Pulls
03 - Trident Push-ups
04 - Tri-Swing Squats
05 - 180 Hi-Low Goblet Squats
06 - Side Lunge Pass
07 - OH Pulse Crunch
08 - Russia...

Estimated Calories Burned:
354-713

Equipment Needed:
Dumbbells & Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - Rev Lunge Drivers L
03 - Back Fly Curl Press
04 - Rev Lunge Drivers R
05 - S2S2 Pop-up Crawls
06 - Heavy Russian Twists
07 - Backseat Tuck Pass...

Estimated Calories Burned:
337-678

Equipment Needed:
No Equipment + Mat

Level:
Advanced-Extreme

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - S2S Sky Switch Hurdles
03 - Thigh Killer Crawls
04 - Power Drives
05 - Bloodhound Lunges

06 - Traffic Sprints
07 - Half Whole Burpees L
08 ...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 517
Weights Used: 20 lbs [9 kg]
Intervals: Pyramid + 45/15

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - OH-Twist Good Mornings
03 - Side Lunge Add Swings L
04 - BW Infinity March
05 - Side Lunge Add Swings R
06 - Beas...

Equipment Needed: No Equipment + Mat
Level: Advanced-Extreme
Calories Burned: 463

Workout Breakdown:

Warm-up:
01 - Joy Swings
02 - Present Pass Jacks
03 - S2S Elf Ropes
04 - S2S Halo Lunges
05 - Ham Scoop Hops
06 - The Windmill

Workout:
01 - Jump Jack Frost
02 - Antler Hop Burpees
03 - F2B S...