Estimated Calories Burned:
288-584

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Pass-Under Squats
02 - Diamond Push-ups
03 - Trinity Squat Lunge L
04 - S2S Shuffle Burpees
05 - Trinity Squat Lunge R
06 - Renegade Push-ups
07 - F2B Heavy Swing...

Estimated Calories Burned:
337-678

Equipment Needed:
No Equipment + Mat

Level:
Advanced

Workout Breakdown:

01 - Butt Kicks
02 - S2S Heismans
03 - Alt Step Jacks
04 - 180 Shadow Jabs
05 - Tri-Knee Combo
06 - Hi-Low Hurdles
07 - 180 Knee Sprints
08 - Tri-Fly Sprints
09 - Slanted Sprints L
10 ...

Estimated Calories Burned:
268-554

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - MAX Push-ups
02 - DB Chest Press
03 - DB Pull-Overs
04 - In & Out DB Curls
05 - Side-Step Curls
06 - Rev Lunge Curls
07 - Around the Worlds
08 - Kneeling Shoulder Pr...

Estimated Calories Burned:
348-712

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Sprinter Lunges
02 - Globe Hop Squats
03 - Rolling Climber Burpees
04 - Alt Goblet Kicks
05 - Lilly Frogs
06 - F2S Back Flys
07 - Vitruvian Mans
08 - DB Stork Taps
0...

Estimated Calories Burned:
315-662

Equipment Needed:
Dumbbells & Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Hook Knee Sprints
02 - DB Kick-Back Kicks L
03 - Stork Tap Kicks
04 - DB Kick-Back Kicks R
05 - Swing Kick Tap-Unders L
06 - Dbl Swing Knee Holds
07 - Swing Kick Tap...

Estimated Calories Burned:
321-648

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - V-Worms
02 - ISO Clean Press
03 - Rev Lunge Curls
04 - In & Out Narrow Squats
05 - Low Luggage Hops
06 - Heavy Sumo D-Lifts
07 - 1-2 Double Crunch
08 - Russian Twists
09 - S...

Estimated Calories Burned:
337-678

Equipment Needed:
No Equipment + Mat

Level:
Advanced-Extreme

Workout Breakdown:

Warm-up

01 - 3-Station Sprints
02 - Ziggy Sprints
03 - Tri-Switch Jacks
04 - S2S Karaoke Skips
05 - 180 Sky Switch Lunges

06 - Jet Setter Sprints
07 - T-Jugglers
08 - Free Th...

Estimated Calories Burned:
328-671

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - Side Lunge Carrier Press
03 - Sprint Burpee Ladders
04 - Mechanic Squats
05 - Thigh Killer Crawls
06 - High Pull Curls
07 - S2S Walking Push-up...

Estimated Calories Burned:
336-678

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Carrier Squat Calves Raise
02 - DB Swing Lunge Kicks L
03 - Rev Pulse Lunges L
04 - Heavy DB Deadlifts
05 - DB Swing Lunge Kicks R
06 - Rev Pulse Lunges R
07 - Swing Squat P...

Estimated Calories Burned:
321-648

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Rev Lunge Curls
02 - Devil Press
03 - Power Lunge Passes L
04 - DB Bike Passes
05 - Side X Threaders L
06 - In & Out Curl Pours
07 - Power Lunge Passes R
08 - Elevated 1-2-3...

Estimated Calories Burned:
312-629

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Sprinter Burpees
02 - Power Pass Lunge L
03 - L2R Money Jacks
04 - Power Pass Lunge R
05 - S2S Prisoner Sprints
06 - Donkey Push-ups
07 - ISO Man-Makers L
0...

Estimated Calories Burned:
250-529

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - W Squeeze Curls
02 - Rev Grip Bent Rows
03 - Elevated Split Kick Push
04 - Kneeling Turkish Press L
05 - Kneeling Rows
06 - Kneeling Turkish Press R
07 - Kneeling W Curl Hol...

Estimated Calories Burned:
321-648

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - 180 High Higher Highest Knees
02 - Halo Burpees
03 - S2S Sky Switch Hurdles
04 - Shin Huggers
05 - F2B Stork Tap Hops
06 - Toe Tap Swings
07 - Mt Kick-Overs
08 - Bic...

Estimated Calories Burned:
336-678

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - In & Out Goblet Squats
02 - Slow Bulgarian Lunges L
03 - FWD Power Pass Lunge L
04 - S2S Low Carrier Squats
05 - Heavy DB Deadlifts
06 - Slow Bulgarian Lunges R
07 - FWD Pow...

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Estimated Calories Burned:
284-601

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - S2S Butt Kicks
02 - Butterfly Sprints
03 - Relay Sprints
04 - Swing Hop Sprints L
05 - 180 ...

Estimated Calories Burned:
321-648

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - W-Curl Press
02 - V-Worms
03 - Lunge Mowers
04 - Mechanic Squats
05 - Side Lunge Goblets
06 - Heavy DB Deadlifts
07 - ISO Sprinter Abs L
08 - Behind the Back Pass
09 - DB Fl...

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...

Estimated Calories Burned:
250-529

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Alt DB Curls
02 - Stacked Foot Geckos L
03 - Around the Worlds
04 - Tri-Switch Rows
05 - Stacked Foot Geckos R
06 - DB Chest Press
07 - DB Pull-Overs
08 - DB Kick-Backs
09 -...

Estimated Calories Burned:
327-658

Equipment Needed:
No Equipment + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

B = Burpees
I = Intense Abs
N - No Hands
G - Grounded
O = Overdrive

Warm-up

Circuit 01
B - Burpees
I - Slanted Sprints
N - Bloodhound Lunges
G - Pike-Tap Push-ups
O - Tuck Ja...

Estimated Calories Burned:
336-678

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - In & Out Squats
02 - Ladder Lunges L
03 - Mechanic Squats
04 - Ladder Lunges R
05 - Switch Drop Squats
06 - Heavy DB Deadlifts
07 - Side Lunge Pick-ups L
08 - Side Lunge Pic...

Estimated Calories Burned:
267-545

Equipment Needed:
No Equipment + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 - Tap Ab Twists
02 - ISO Dive-Bombers
03 - Side Jab Abs L
04 - Table Twist Kicks
05 - Side Jab Abs R
06 - Tri-Strike Switch
07 - Side Lunge Push L
...

Estimated Calories Burned:
334-682

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Star Twist Burpees
02 - S2S DB Swing Hops
03 - Side Lunge Pick-ups L
04 - 180 Power Push-ups
05 - Side Lunge Pick-ups R
06 - Bicycles
07 - Weighted Warriors
08 - Resistance ...

Estimated Calories Burned:
312-629

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Hi-Low Burpee Jacks
02 - Side Lunge Press L
03 - Jack Squat Hops
04 - Side Lunge Press R
05 - Dive-Bomber Hops
06 - Hot Hand Sprints
07 - Switch Drop Squats...

Estimated Calories Burned:
250-529

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder Push-ups
02 - Hammer Press
03 - ISO Row Flys L
04 - High Pull Curls
05 - ISO Row Flys R
06 - Downward Geckos
07 - DB Chest Press
08 - Skull Crushers
09 - Shoulder Shr...