Estimated Calories Burned:
162-320

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder-Up Goblets
02 - Bullet Lunges
03 - Side Back Lunges L
04 - Heavy DB Swings
05 - Side Back Lunges R
06 - In & Out Carriers
07 - ISO Lift Burpees L
08 - F2B Squat Walks...

Estimated Calories Burned:
155-326

Equipment Needed:
No Equipment & Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - S2S Butt Kicks
02 - Butterfly Sprints
03 - Relay Sprints
04 - Swing Hop Sprints L
05 - 180 Tri-Switch Lunges
06 - Swing Hop Sprints R
07 - Agility Drills
08 - A Jacks
09 ...

Estimated Calories Burned:
164-330

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:
173-352

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 - Me...

Estimated Calories Burned:
136-287

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:
194-389

Equipment Needed:
No Equipment

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 Jacks

C...

Estimated Calories Burned:
179-364

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:
136-287

Equipment Needed:
No Equipment + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

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
08 - 180 Hoo...

Estimated Calories Burned:
173-352

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate-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 ...

Estimated Calories Burned:
164-331

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01:
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
08 -...

Estimated Calories Burned:
136-287

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...

Estimated Calories Burned:
166-347

Equipment Needed:
No Equipment & Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Quick Burpees
02 - Stacked Foot Push-ups
03 - Pike Knee-Ups
04 - Side Lunge Squats
05 - Typo Squats
06 - Quick Pause Sprints
07 - Hop-Over Burpees
08 - In & Out J...

Estimated Calories Burned:
179-364

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder Squats
02 - ISO DB Swings
03 - Bullet Lunges
04 - ISO Lift Burpees L
05 - Side Back Lunges L
06 - Half Whole Deadlifts
07 - ISO Lift Burpees R
08 - Side Back Lunges R...

Estimated Calories Burned:
166-347

Equipment Needed:
No Equipment & Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Hi-Low Hurdles
02 - MAX Burpees
03 - Take-Off Sprints
04 - Hustle Tap Burpees L
05 - Side Lunge Squats
06 - Hustle Tap Burpees R
07 - Uppercut Knees
08 - Squat Ab...

Estimated Calories Burned:
164-330

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - W-Curl Press
02 - Fly Around the World
03 - Sphinx Rockers
04 - L2R Goblet Squats
05 - Heavy DB Swings
06 - Reverse Pulse Lunges
07 - Sprinter Abs
08 - Twist Knee Kick-Backs...

Estimated Calories Burned:
185-373

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 - 15 - Tap-Under Hops
02 - 30 - Hustle Tap Sprints L
03 - 45 - Karaoke High Climbs
04 - 60 - Inch & Out Worm Lunges
05 - 45 - Texas Burpees
06 - 30 - ...

Estimated Calories Burned:
136-287

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Strike Down Press L
02 - Uneven Ladder Push-ups L
03 - DB Dead Rows
04 - Strike Down Press R
05 - Uneven Ladder Push-ups R
06 - DB Chest Press
07 - Skull Crushers
08 - Infin...

Estimated Calories Burned:
173-352

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Switch Lunge Burpees
02 - Side Lunge Press L
03 - Hi-Low Typewriters
04 - Side Lunge Press R
05 - S2S Push-up Thrusts
06 - Rev Lunge Curls
07 - Swing Hop Sprints L
08 - Clo...

Estimated Calories Burned:
179-364

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - L2R Goblet Squats
02 - Heavy DB Swings
03 - Squat Wide Side Lunge L
04 - Slow Bulgarians L
05 - ISO Lift Burpees L
06 - Half Whole Deadlifts
07 - Squat Wide Side Lunge R
08 ...

Estimated Calories Burned:
155-326

Equipment Needed:
No Equipment & Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Butt Kick Jacks
02 - Stork Tap Flys
03 - Open Box Sprints
04 - S2S Heisman Push Sprints
05 - Agility Sprints
06 - Side V Sprints L
07 - Uppercut Knees
08 - Side V Sprints...

Estimated Calories Burned:
152-307

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Infinity Curl Press
02 - Side Lunge Knees L
03 - In & Out Goblet Squats
04 - Side Lunge Knees R
05 - 8 Push Low Holds
06 - Mechanic Squats
07 - DB Hip Thrusts
0...

Estimated Calories Burned:
164-331

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 - Sprinter Burpees
02 - DB Swing Press
03 - Side Lunge Squats
04 - Elevated Push Jacks
05 - In & Out Sprints
06 - Switch Drop Squats
07 - 180 Lunges
08 - Side Lung...

Estimated Calories Burned:
136-287

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - 12 to 3 Curls
02 - ISO Row Flys L
03 - Stacked Foot Push-ups
04 - ISO Row Flys R
05 - Alt Clean Press
06 - 8 Push Low Holds
07 - DB Chest Press
08 - DB Chest Flys
09 - Skull...

Estimated Calories Burned:
173-352

Equipment Needed:
No Equipment + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Side V Sprints L
02 - Inch & Out Worms
03 - Side V Sprints R
04 - Side Lunge Dbl Switch
05 - Texas Burpees
06 - Slanted Sprints
07 - Shuffle Crawls L
08 - Tri-March Jack...