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Estimated Calories Burned:
166-355

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 - S2S Hurdle Sprints
02 - F2B Pick-up Squats
03 - Pike-Tap Push
04 - Press Jacks
05 - Hop-Over Burpe...

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Estimated Calories Burned:
176-374

Equipment Needed:
Dumbbells + Jump Rope

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Hi-Low Hurdles
02 - Alt Lunge Press
03 - Tri-Jab Tucks
04 - Alt Curls
05 - Jump Rope
06 - Halo Bur...

Estimated Calories Burned:
172-358

Equipment Needed:
No Equipment + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Gravity Jacks
02 - Sky Jack Squats
03 - Side Booty Blasters L
04 - Sky Switch Lunges
05 - Side Booty Blasters R
06 - Switch Lunge Burpees
07 - F2B Squat Pulse Walks
08 - ...

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Estimated Calories Burned:
89-144

Equipment Needed:
Mat

Level:
Intermediate

Workout Breakdown:
01 - Deep Breaths
02 - Head Rolls L
03 - Head Rolls R
04 - Neck Stretch L
05 - Neck Stretch R
06 - Neck Stretch F
07 - Spinal Tw...

Estimated Calories Burned:
164-330

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...

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Estimated Calories Burned:
177-357

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01:
01 - S2S Shuffle Burpees
02 - Booty Builders
03 - Tap Ab Twists
04 - Dbl Lawn Switchers
05 - S2S E...

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Estimated Calories Burned:
101-168

Equipment Needed:
Yoga Mat

Level:
Intermediate

Workout Breakdown:

01 - Cat Cow
02 - Child's Pose
03 - Side Stretch L
04 - Side Stretch R
05 - Upward Dog
06 - Rev Shoulder L/R
07 - Downwar...

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Estimated Calories Burned:
158-323

Equipment Needed:
No Equipment / None / Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - Typewriter Lunges
03 - Wild Thing Thrusts
04 - Side Jab Abs
05 - U-Turn...

Estimated Calories Burned:
164-330

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Swing Kick Jugglers
02 - Hop-Over Burpees
03 - ISO Sprinter Abs L
04 - Seatbelt Swings L
05 - ISO Sprinter Abs R
06 - Seatbelt Swings R
07 - Mt Climbers
08 - In & Ou...

Estimated Calories Burned:
136-287

Equipment Needed:
No Equipment + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - MAX Push-ups
02 - Pike Tap Reachers
03 - Side Bi-Raise L
04 - Pike-Up Kick-Throughs
05 - Plank Jack Taps
06 - Side Bi-Raise R
07 - 8 Push Low Holds
08 - T-Crawls
09 - Bac...

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Estimated Calories Burned:
82-132

Equipment Needed:
Yoga Mat, Broom Stick (Yoga Strap Optional)

Level:
Intermediate

Workout Breakdown:

01 - Head Rolls L/R
02 - Cat Cow / Spine Winds
03 - Side Stretch L/R
04 - Rev Shoulder ...

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Estimated Calories Burned:
184-390

Equipment Needed:
Dumbbells

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Landmine Burpees
02 - Give Me 50
03 - Rocket Squat Lunges
04 - Left Right Left Burpees
05 - Renegade W...

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...

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

Estimated Calories Burned:
104-168 kcals

Equipment Needed:
Yoga Mat

Level:
Intermediate

Workout Breakdown:

01 - Cat Cow
02 - Child's Pose
03 - Side Stretch L
04 - Side Stretch R
05 - Thread Needle L
06 - T...

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Estimated Calories Burned:
185-386

Equipment Needed:
Agility Cones or Placeholders

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Relay Sprints
02 - Plank Walk Burpees
03 - Relay Climbers
04 - S2S Push-up Sprints
05 - Fi...

Estimated Calories Burned:
183-369

Equipment Needed:
No Equipment + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - Hook Knee Shuffle
02 - 180 Power Push-ups
03 - Switch Kick Tap-Unders
04 - Side Lunge Switch
05 - Push-up Punches
06 - Mt Climbers

Circuit 02
07 - Stork Tap Co...

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Estimated Calories Burned:
162-349

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
45 - Squat Ab Burpees
45 - Side Knee March
30 - Jumping Jabs
45 - Hacky Sack Taps
45 - Agility ...

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Estimated Calories Burned:
82-132

Equipment Needed:
Yoga Mat (Yoga Strap Optional)

Level:
Intermediate

Workout Breakdown:

01 - Knee Circles L/R
02 - Pull In Knees L
03 - Pull In Knees R
04 - Rev Shoulder Stretch L
05 - Rev...

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Estimated Calories Burned:
184-387

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Side Knee Climbers
02 - Xs & Os
03 - Toe Tap Swings
04 - Bicycle Passes
05 - Elevated Push-Knees
06 - Bu...

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Estimated Calories Burned:
193-409

Equipment Needed:
Jump Rope

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Boxer Skips
02 - 180 Burpees
03 - Standard Skips
04 - Scramble Jacks
05 - S2S Skip Ropes
06 - Hop-Over Burpees...

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Estimated Calories Burned:
101-168

Equipment Needed:
Yoga Mat

Level:
Intermediate

Workout Breakdown:

01 - Seated Breaths
02 - Head Rolls L
03 - Head Rolls R
04 - Cat Cow
05 - Child's Pose
06 - Side Stretch L/R
07 - Threade...

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Estimated Calories Burned:
179-375

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Hi-Low Hurdles
02 - Body Gauntlet
03 - Squatty Pippens
04 - S2S Push Climbers
05 - Box Sprints
06 - P...

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Estimated Calories Burned:
178-340

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - S2S Butt Kicks
02 - Relay Sprints
03 - 180 Tri-Switch Lunges
04 - Agility Drills
05 - Tap U...