HERO - 60/30 Minute Strength & Cardio Program (Endless)

4 Seasons

Meet HERO — our brand-new 60-minute strength & conditioning program (with 30-minute versions if you’re short on time).
Think of HERO as an upgraded Busy Body — with fresh formats, new exercises, and plenty of motivation to keep you pushing forward.
Here’s what makes HERO special:
💪 Two Workout Options – 60-minute full sessions or 30-minute versions for busy days
🔄 Monthly Progression – we’ll add a new HERO week every month to keep you leveling up
🚀 Your Program, Your Feedback – you help shape HERO into our best challenge yet
You asked for more 60-minute workouts — we delivered.
And we’ve got you covered with shorter sessions too.
🔥 Start your HERO journey today.

HERO - Extended Stength & Conditioning Program (Endless)
Level: Advanced-Extreme (Intermediate Mods)
Time: 60 or 30 minutes per day (5 Days Per Week)
Equipment Used: Dumbbells + Mat + Elevation + Wall + Bands

10 Episodes

1:01:37

60 Minute Full Body Dumbbell MetCon Workout - HERO #001 (Music)
Episode 1

60 Minute Full Body Dumbbell MetCon Workout - HERO #001 (Music)

Episode 1

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 974
Weights Used: 20lbs [9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - L2R Diagonal Jacks
03 - OH Side Lunge Taps
04 - Windmill Sweeps
05 - Walkouts
06 - Kick-Through Threaders

01 - Dual Hi-Low ...
1:01:33

60 Minute Complete Upper Body Tri-Sets Variations - HERO #002 (Music)
Episode 2

60 Minute Complete Upper Body Tri-Sets Variations - HERO #002 (Music)

Episode 2

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 706
Weights Used: 15-35lbs [7-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - F2B Arm Swings
03 - S2S BW Thrusters
04 - Walkouts
05 - Half & Half Push-Ups
06 - Jumping Jacks

01 - Alt DB Floor Snat...
1:01:43

60 Minute Complete Lower Body ABAB Strength Workout - HERO #003 (Music)
Episode 3

60 Minute Complete Lower Body ABAB Strength Workout - HERO #003 (Music)

Episode 3

Equipment Needed: Dumbbells + Mat + Elevation + Wall
Level: Advanced
Calories Burned: 806
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Squats
02 - OH Side Lunge Taps
03 - Rev Leaning Lunges
04 - Rev Sumo Squat Turns
05 - Kang Squats
06 - Ham Scoop Swings...
1:01:53

60 Minute Strength, Conditioning & Power Workout for Runners - HERO #004 (Music)
Episode 4

60 Minute Strength, Conditioning & Power Workout for Runners - HERO #004 (Music)

Episode 4

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 986
Weights Used: 20lbs [9kg]
Intervals: 40/20 (Strength) 30/12 (Cardio)

Workout Breakdown:

Warm-up
01 - Pogo Hops
02 - A-Skips
03 - S2S Hurdle Walks
05 - Side Lunge ADD Swings L
06 - Side Lunge ADD Swings R
05 - Jumpin...
1:01:31

60 Minute Heavy Hi-Low Abs Full Body Strength Workout - HERO #005 (Music)
Episode 5

60 Minute Heavy Hi-Low Abs Full Body Strength Workout - HERO #005 (Music)

Episode 5

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 799
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - Hinge Tap Windmills
03 - Rev Sumo Squat Turns
04 - Kang Squats
05 - Inchworms
06 - Beastmode Threaders

01 - ...
1:01:30

60 Minute Standing ABAB Light Weight Tabata Workout - HERO #006 (Music)
Episode 6

60 Minute Standing ABAB Light Weight Tabata Workout - HERO #006 (Music)

Episode 6

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 948
Weights Used: 10lbs [4.5kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Clap Pull Step-Backs
02 - Dbl Alt Step Jacks
03 - S2S Dbl Tap Lunges
04 - Standing Twists
05 - Kang Squats
06 - The Windmill

01 - Pom...
1:01:20

60 Minute Complete Upper Body ABAB Upgrades - HERO #007 (Music)
Episode 7

60 Minute Complete Upper Body ABAB Upgrades - HERO #007 (Music)

Episode 7

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 731
Weights Used: 15-35lbs [7-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up

01 - Hug & Love Raises
02 - Standing Swimmers
03 - Standing Twists
04 - Walkouts
05 - Half & Half Push-Ups
06 - Beastmode Threaders

01 - Dbl Pou...
1:01:08

60 Minute Complete Lower Body Tri-Sets Variations - HERO #008 (Music)
Episode 8

60 Minute Complete Lower Body Tri-Sets Variations - HERO #008 (Music)

Episode 8

Equipment Needed: Dumbbells + Mat + Wall + Elevation
Level: Advanced
Calories Burned: 701
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Squats
02 - Pivot Lunge Pulses
03 - L2R Cossack Pulses
04 - Ham Scoop Swings
05 - Kang Squats
06 - Beast Mode Threaders...
1:01:39

60 Minute Full Body Low Impact Bodyweight Fat Burner - HERO #009 (Music)
Episode 9

60 Minute Full Body Low Impact Bodyweight Fat Burner - HERO #009 (Music)

Episode 9

Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 875
Weights Used: None
Intervals: 45/15

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - Open Gate Squats
03 - Back Pull Butt Kicks
04 - The Windmill
05 - Inchworms
06 - Beast Mode Threaders

01 - Burpee Step-Ups
02 - ...
1:01:28

60 Minute Full Body Dumbbell Metcon Workout - HERO #010 (Music)
Episode 10

60 Minute Full Body Dumbbell Metcon Workout - HERO #010 (Music)

Episode 10

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 930
Weights Used: 20lbs [9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Jumping Jacks
02 - Hi-Wide Ab Twists
03 - OH Side Lunge Tap Drives
04 - Rev Sumo Squat Turns
05 - Kang Squats
06 - Inchworms

01 - L2R Suitc...