Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 487
Weights Used: 20lbs [9kg]
Intervals: 40/20 (Strength) 30/12 (Cardio)

Workout Breakdown:

Warm-up
01 - Pogo Hops
02 - Hacky Tap Hops
03 - Jumping Jacks
04 - S2S Hero Tap Lunges
05 - Butt Kicks
06 - 1-2 Step-Over Squat...

Estimated Calories Burned:
412-816

Equipment Needed:
No Equipment + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

01 - 1-2-3 Knees
02 - 180 Brisk March
03 - Trinity Steps L
04 - Hi-Low Rapid Jab March
05 - Trinity Steps R
06 - Take a Bow
07 - 180 Agility Steps
08 - ISO Leg Sprints L
0...

Equipment Needed: No Equipment + Mat
Level: Advanced-Extreme
Calories Burned: 953
Weights Used: None
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - S2S Dbl Hustle Taps
03 - A-Jacks
04 - Power Squat Windmills
05 - Walkouts
06 - Beast Mode Threaders

01 - Half Juggler Sprints
0...

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

Estimated Calories Burned:
193-409

Equipment Needed:
Jump Rope, Dumbbells, Sandbag

Level:
Extreme

Workout Breakdown:

Warm-up

01 - Jump Rope
02 - Power Knee Ladders
03 - 3-Way Carriers L
04 - High Hand Stor...

Estimated Calories Burned:
334-682

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...

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Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 525
Weights Used: None
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - S2S Hurdle Sprints
02 - Alt Step Jacks
03 - The Windmill
04 - 180 Tri-Switch Lunge
05 - Quick Ham Scoops

Circuit 01 - Pyramid:
01 - 20 - Power Sprints
0...

Equipment Needed: One Dumbbell
Level: Advanced
Calories Burned: 626
Weights Used: 15lbs [7kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Butt Kick Pull Backs
02 - Standing Twists
03 - Open Gate Lunges
04 - Sunrise Squats
05 - Ham Tap Ab Twists
06 - Windmill Sweeps

01 - Alt DB Floor Snat...

Estimated Calories Burned:
245-512

Equipment Needed:
Dumbbells & Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Skater Tuck Burpees L
02 - DB Clusters
03 - Skater Tuck Burpees R
04 - Balance Ham Curls L
05 - Suitcase Squats
06 - Balance Ham Curls R
07 - Mt Kick-Overs
08 - Rene...

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 963
Weights Used: 20lbs [9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Heart Skips
02 - S2S Monster Grabs
03 - Jack-O-Lunges
04 - Dead Tap Twists
05 - S2S Graveyard Squats
06 - Earth Worms

01 - Standing Devil P...

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 733
Weights Used: 20lbs [9kg]
Intervals: 35/15

Workout Breakdown:

Warm-up
01 - Windmill Jacks
02 - Butt Kick Pull Backs
03 - Standing Twists
04 - S2S Cactus Squats
05 - Sweeping Windmills
06 - Ham Tap Rev Lunges

01 - S...

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Estimated Calories Burned:
235-529

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01
01 - World Spin Sprints
02 - Side Star Hops
03 - Alt Lawnmower Press
04 - Earthworms
05 - Grav...

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Estimated Calories Burned:
172-362

Equipment Needed:
Dumbbells

Level:
Intermediate - Advanced

Workout Breakdown:

Warm-up

01 - Hurdles Sprints
02 - Pick-up Squats
03 - Hi-Wide Sprints
04 - Plyo Squat Press L
05 - Elevated ...

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Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 471
Weights Used: 20-35lbs [9-16kg]
Intervals: Varies

Workout Breakdown:

Warm-up
01 - Boxer Shakes
02 - Alt Step Jacks
03 - ...

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 554

Workout Breakdown:

Warm-up

01 - Swing Switch Burpees
02 - Half Whole Skaters L
03 - Switch Pick Rev Lunges
04 - Half Whole Skaters R
05 - Tri-Swing Squats
06 - Split Kick Push-ups
07 - Shot Put Press L
08 - Side ...

Equipment Needed: One Dumbbell
Level: Advanced
Calories Burned: 530
Weights Used: 15lbs [7kg]
Intervals: 20/10

Workout Breakdown:

Warm-up:
01 - Windmill Jacks
02 - Side Lunge Taps
03 - S2S Heisman Twists
04 - Squat Tap Bounce
05 - Step-Up Swing Kicks
06 - Alt Standing Torso Twists

01 - Side L...

Estimated Calories Burned:
230-473

Equipment Needed:
No Equipment / Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Hi-Wide Knees
02 - 45 - S2S Shuffle Taps
03 - 30 - Standing Karaokes
04 - 45 - Downward Geckos
05 - 45 - 180 Hook March
06 - 30 - S2S Pause Sprints
07 - 45...

Estimated Calories Burned:
169-313

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Dbl Tap Sprints
02 - Hi-Low Swing Squats
03 - Side Drop Pause Sprints L
04 - Push-up Thrusts
05 - Side Drop Pause Sprints R
06 - Lunge Mower Switches
07 - Inchworm Slams...

Estimated Calories Burned:
235-529

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01
01 - Fry Cook Sprints
02 - S2S Corn Cob Press
03 - Hungry Hippos
04 - S2S Waiter Jacks
05 - F2B Farmer Walks
06 - Hot Dog Climbers

Circuit 02
07 - Chicken Chasers...

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Estimated Calories Burned:
184-390

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

01 - Hard Catch Sprints
02 - Kiss the Ground
03 - Never Split Lunges
04 - Cupid Arrow Squats
05 - ...

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Estimated Calories Burned:
394-795

Equipment Needed:
Dumbbells

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - LVL 4 Sprints
02 - Pick-up Press
03 - Vitruvian Burpees
04 - Bullet Lunges
05 - 180 Switch ...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 484
Weights Used: 15-50lbs [6.8-22.7kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - Quick Ham Scoops
03 - Side Lunge Taps
04 - Inchworms
05 - World's Best Stretch

01 - Sumo High Pull Squats
02 - Rainbow ...

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 -...

Equipment Needed: No Equipment
Level: Advanced
Calories Burned: 339

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 - Agility Sprints
11 - ...