Estimated Calories Burned:
175-372

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Shot Jack Sprints
02 - 180 Slam Dunk Burpees
03 - Defensive Squat Shots
04 - Off-Set Push-ups
05 - Grab Shot Burpees L
06 - Pop-Squat Hops
07 - Grab Shot Burpees R
08 - Pass-Under...

Estimated Calories Burned:
170-347

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 - 20 - Power Sprints
02 - 20 - Hop-Over Lunges
03 - 30 - Mousetrap Push-ups
04 - 30 - L2R Squat Twists
05 - 40 - Inchworm Hop-Overs
06 - 40 - Rev Lunge Curls
07 - ...

Estimated Calories Burned:
173-350

Equipment Needed:
Dumbbells + Mat + Sandbag

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - In & Out Carrier Squats L
02 - Table Twist Row Press L
03 - In & Out Carrier Squats R
04 - Table Twist Row Press R
05 - Side Lunge Knee Holds L
06 - Dual Hang Snatc...

Estimated Calories Burned:
182-383

Equipment Needed:
Dumbbells + Wall

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - S2S Goblet Stacks
02 - Heavy DB Swings
03 - Side V Lunges L
04 - In & Out Squat Hops
05 - Side V Lunges R
06 - Bullet Lunges
07 - DB Deadlifts
08 - Elevated Calves Raises
09...

Estimated Calories Burned:
82-132

Equipment Needed:
Yoga Mat (Yoga Strap Optional)

Level:
Intermediate

Workout Breakdown:

01 - Head Rolls L/R
02 - Neck Stretch L/R
03 - Cat Cow/ Child's Pose
04 - Rev Shoulder Stretch L
05 - Rev Shoulder Stretch R
06 - Pull In Knees L
07 - Pull In Knees R
08...