Equipment Needed: Dumbbells + Mat + Wall
Level: Intermediate-Advanced
Calories Burned: 295
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting
01 - RDL Clean Squats
02 - S2S Goblet Squats
03 - Lateral Lunges L
04 - Wall Balance Hams L
05 - Lateral Lunge...

Equipment Needed: No Equipment
Level: Intermediate-Advanced
Calories Burned: 244
Steps: 2036

Workout Breakdown:

01 - S2S Hi-Low Hurdles
02 - L2R Diagonal Jacks
03 - Remix Shuffle Sprints L
04 - Traffic Sprints
05 - Remix Shuffle Sprints R
06 - S2S Hater Sprints
07 - F2B Fast-Slow Tap-Unders
0...

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Estimated Calories Burned:
34-57

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

01 - Bicycles
02 - Hip-Dip Threaders L
03 - Behind the Back Pass
04 - Hip-Dip Threaders R
05 - Twisting Bull Frogs
0...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 414
Weights Used: 20 lbs [9 kg]

Workout Breakdown:

Warm-up:
01 - Butt Kicks
02 - U-Squat Lunges
03 - Side Lunge Taps
04 - Windmill Sweeps
05 - Kang Squats
06 - Beast Mode Threaders

01 - Dbl Rev Lunge Squats
02 - 3-Way Lu...

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 Shoulder Stretch R
06 - Modified Sun Flow
07 - Pigeon Pose R
08 - Ha...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 455
Weights Used: 10lbs [4.5kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Joggers
02 - Sprinkler Twists
03 - Shoe Lace Lunges L
04 - Shoe Lace Lunges R
05 - Windmill Sweeps
06 - Inchworms
07 - Sprinter Stretch

01 - ...

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Estimated Calories Burned:
281-553

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Hustle Tap Attacks L
02 - Hi-Low Strike Downs L
03 - Hustle Tap Attacks R
04 - Hi-Low Strike Downs R...

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Estimated Calories Burned:
160-322

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01 - HIIT:
15 - Tap-Under Hops
30 - S2S Hustle Taps
45 - High Climb Knees
60 - Skater Jack Jabs
4...

Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 270

Workout Breakdown:

Warm-up

01 - Cross Curl Press L
02 - Dbl Negative Push-ups
03 - Cross Curl Press R
04 - Dbl Negative Push-ups
05 - DB Pull-Overs
06 - ISO Kneeling Rows L
07 - DB Pull-Overs
08 - ISO Kneeli...

Equipment Needed: Dumbbells
Level: Intermediate
Calories Burned: 521
Weights Used: 15lbs [7kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Standing Twists
02 - High Reach Lunge Taps
03 - S2S Cactus Squats
04 - Jefferson CARs
05 - Hug & Love Drives
06 - Hip Circles

01 - ISO DB Swings
02 -...

Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 330

Workout Breakdown:

Warm-up

01 - In & Out Goblet Squats L
02 - F2B Lunges L
03 - ISO Lateral Lunges L
04 - Half Whole Deadlifts
05 - In & Out Goblet Squats R
06 - F2B Lunges R
07 - ISO Lateral Lunges R
08 - S...

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Estimated Calories Burned:
160-339

Equipment Needed:
No Equipment

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

01 - Dbl Jump Jabs
02 - Side Lunge Shots L
03 - S2S Heismans
04 - Pike-Back Push-ups
05 - Side Lun...

Estimated Calories Burned:
309-612

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
Level: Beginner-Intermediate
Calories Burned: 370

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Hi-Low Sprint
02 - A-Jack Steps
03 - ISO Leg Sprints L
04 - Free Throw Shots L
05 - Butt Kicks
06 - ISO Leg Sprints R
07 - Free Throw Shots R
08 - In & Out Knees...

Equipment Needed: No Equipment + Mat
Level: Intermediate-Advanced
Calories Burned: 284
Weights Used: None
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Pogo Hop Ropes
02 - S2S Shuffle Side Reach
03 - Alt Step Jacks
04 - OH Side Lunge Taps
05 - Walkouts
06 - Best Stretch

01 - 2-Station Spri...

Equipment Needed: No Equipment + Mat + Wall
Level: Intermediate
Calories Burned: 803
Weights Used: None
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Soft Butt Kicks
02 - Jumping Jacks
03 - Open Gate Hips
04 - Windmill T-Taps
05 - S2S Squats
06 - Ham Scoop Swings

01 - 2-Station Sprints
02 ...

Estimated Calories Burned:
252-521

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Alt Curls
02 - Alt Twist Press
03 - Back Fly Kick-Backs
04 - Alt Clean Press
05 - Pike-Back Push-ups
06 - DB Chest Press
07 - Skull Crushers
08 - Kneeling Piston Press
0...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 304
Weights Used: 15-30lbs [6.8-13.6kg]
Intervals: 40-10/20-20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - Wide Arm Swings
03 - Pot Stirs L
04 - Pot Stirs R
05 - Walkouts
06 - Mod Push-ups

01 - Shoulder Press Cu...

Equipment Needed: Dumbbells
Level: Intermediate-Advanced
Calories Burned: 316
Weights Used: 15-20 lbs [7-9 kg]

Workout Breakdown:

Warm-up:
01 - Clap Pull Step-Backs
02 - F2B Shoulder Swings
03 - Alt Shoulder Stretch
04 - Hinge Fly Trunk Twists
05 - Windmill Sweeps

Workout:
01 - STAPLE: Lat R...

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

Estimated Calories Burned:
149-324

Equipment Needed:
None

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-Up

01 - Dbl Tap Sprints
02 - Free Throw Steps
03 - Half & Half Push-ups
04...

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Estimated Calories Burned:
34-57

Equipment Needed:
Bodyweight + Mat

Level:
Intermediate

Workout Breakdown:

01 - Crunch Punch
02 - Ground N Pound L
03 - Sprinter Abs
04 - Ground N Pound R
05 - Rolling V-Taps
06 - Bicycles
0...

Estimated Calories Burned:
287-607

Equipment Needed:
No Equipment & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Butt Kick Jacks
02 - Side Lunge Squats
03 - Open Box Sprints
04 - Hand-Release Pike-Backs
05 - F2B Jack Sprints
06 - Gravity Jacks
07 - Uppercut Knees
08 - Dbl Push I...

Estimated Calories Burned:
252-521

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - ISO Hold Curls L
02 - Uneven Push-ups L
03 - ISO Hold Curls R
04 - Uneven Push-ups R
05 - Lawnmower Press L
06 - Balance Arm Thrusts L
07 - Lawnmower Press R
08 - Balanc...

Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 678
Weights Used: None
Intervals: 35/15

Workout Breakdown:

Warm-up

01 - Alt Step Jacks
02 - S2S Clap Pull Step-Backs
03 - L2R Side Lunge Squats
04 - Open Gate Hips
05 - Step-Up Swing Kicks
06 - The Windmill

01 - Calve...