INTERMEDIATE WORKOUTS

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  • New
    40 Minute No Jumping HIIT 🔥 No Equipment | Full Body (Music)
    41:42
    40 Minute No Jumping HIIT 🔥 No Equipment | Full Body (Music)

    40 Minute No Jumping HIIT 🔥 No Equipment | Full Body (Music)

    Equipment Needed: No Equipment + Mat
    Level: Intermediate-Advanced
    Calories Burned: 597
    Weights Used: None
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Swing Jack Drives
    02 - Ham Tap X-Steps
    03 - Rainbow Knee Drives
    04 - GM Side Lunges
    05 - OH Rev Lunges
    06 - Windmill Sweeps
    07 - Walkouts
    0...

  • Original New
    40 Minute No Jumping HIIT 🔥 No Equipment | Full Body
    41:42
    40 Minute No Jumping HIIT 🔥 No Equipment | Full Body

    40 Minute No Jumping HIIT 🔥 No Equipment | Full Body

    Equipment Needed: No Equipment + Mat
    Level: Intermediate-Advanced
    Calories Burned: 597
    Weights Used: None
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Swing Jack Drives
    02 - Ham Tap X-Steps
    03 - Rainbow Knee Drives
    04 - GM Side Lunges
    05 - OH Rev Lunges
    06 - Windmill Sweeps
    07 - Walkouts
    0...

  • New
    40 Minute Upper Body Double-Pump Strength Workout (Music)
    41:15
    40 Minute Upper Body Double-Pump Strength Workout (Music)

    40 Minute Upper Body Double-Pump Strength Workout (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 432
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - F2B Arm Swings
    03 - Standing Twists
    04 - Pot Stirs L
    05 - Pot Stirs R
    06 - Walkouts
    07 - Modified Push-Ups...

  • New
    40 Minute Upper Body Double-Pump Strength Workout
    41:15
    40 Minute Upper Body Double-Pump Strength Workout

    40 Minute Upper Body Double-Pump Strength Workout

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 432
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - F2B Arm Swings
    03 - Standing Twists
    04 - Pot Stirs L
    05 - Pot Stirs R
    06 - Walkouts
    07 - Modified Push-Ups...

  • New
    40 Minute Standing Lower Body Strength | ABAB Format (Music)
    41:27
    40 Minute Standing Lower Body Strength | ABAB Format (Music)

    40 Minute Standing Lower Body Strength | ABAB Format (Music)

    Equipment Needed: Dumbbells + Mat + Elevation + Wall
    Level: Intermediate-Advanced
    Calories Burned: 555
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - S2S Squats
    02 - Open Gate Swings
    03 - Cossack Triangle Twists
    04 - OH Rev Lunges
    05 - Windmill Sweeps
    06 - Kan...

  • New
    40 Minute Standing Lower Body Strength | ABAB Format
    41:27
    40 Minute Standing Lower Body Strength | ABAB Format

    40 Minute Standing Lower Body Strength | ABAB Format

    Equipment Needed: Dumbbells + Mat + Elevation + Wall
    Level: Intermediate-Advanced
    Calories Burned: 555
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - S2S Squats
    02 - Open Gate Swings
    03 - Cossack Triangle Twists
    04 - OH Rev Lunges
    05 - Windmill Sweeps
    06 - Kan...

  • New
    30 Minute Standing Full Body HIIT Workout - ALL LEVELS #034 (Music)
    31:16
    30 Minute Standing Full Body HIIT Workout - ALL LEVELS #034 (Music)

    30 Minute Standing Full Body HIIT Workout - ALL LEVELS #034 (Music)

    Equipment Needed: No Equipment + Mat
    Level: Intermediate
    Calories Burned: 462
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kick Pull-Backs
    02 - Alt Slanted Jacks
    03 - Rainbow Swing Knees
    04 - L2R Uppercut Twist Jabs
    05 - Shoe Lace Lunges L
    06 - Shoe Lace Lunges R
    07...

  • New
    30 Minute Standing Full Body HIIT Workout - ALL LEVELS #034
    31:16
    30 Minute Standing Full Body HIIT Workout - ALL LEVELS #034

    30 Minute Standing Full Body HIIT Workout - ALL LEVELS #034

    Equipment Needed: No Equipment + Mat
    Level: Intermediate
    Calories Burned: 462
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kick Pull-Backs
    02 - Alt Slanted Jacks
    03 - Rainbow Swing Knees
    04 - L2R Uppercut Twist Jabs
    05 - Shoe Lace Lunges L
    06 - Shoe Lace Lunges R
    07...

  • New
    30 Minute No Equipment Core & Abs Tempo Strength - ALL LEVELS #33 (Music)
    31:20
    30 Minute No Equipment Core & Abs Tempo Strength - ALL LEVELS #33 (Music)

    30 Minute No Equipment Core & Abs Tempo Strength - ALL LEVELS #33 (Music)

    Equipment Needed: No Equipment + Mat
    Level: Intermediate
    Calories Burned: 239
    Weights Used: None
    Intervals: 40/30/20

    Workout Breakdown:

    Warm-up
    01 - Modified Sun Flow
    02 - Circular Cat Cow
    03 - Dead Bugs
    04 - Rope Climb Crunch
    05 - Low Heel Taps
    06 - Alt Heel Tap Twists

    01 - Controlled Crunch...

  • New
    30 Minute No Equipment Core & Abs Tempo Strength - ALL LEVELS #33
    31:20
    30 Minute No Equipment Core & Abs Tempo Strength - ALL LEVELS #33

    30 Minute No Equipment Core & Abs Tempo Strength - ALL LEVELS #33

    Equipment Needed: No Equipment + Mat
    Level: Intermediate
    Calories Burned: 239
    Weights Used: None
    Intervals: 40/30/20

    Workout Breakdown:

    Warm-up
    01 - Modified Sun Flow
    02 - Circular Cat Cow
    03 - Dead Bugs
    04 - Rope Climb Crunch
    05 - Low Heel Taps
    06 - Alt Heel Tap Twists

    01 - Controlled Crunch...

  • 30 Minute Standing Upper Body Strength Scan - ALL LEVELS #32 (Music)
    31:29
    30 Minute Standing Upper Body Strength Scan - ALL LEVELS #32 (Music)

    30 Minute Standing Upper Body Strength Scan - ALL LEVELS #32 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 324
    Weights Used: 15lbs [6.8kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - In & Out Spinal Flex
    03 - In & Out Cactus Raises
    04 - Bent TYAs
    05 - Pot Stirs
    06 - Triangle Twists

    01 - Shoulder Shru...

  • 30 Minute Standing Upper Body Strength Scan - ALL LEVELS #32
    31:29
    30 Minute Standing Upper Body Strength Scan - ALL LEVELS #32

    30 Minute Standing Upper Body Strength Scan - ALL LEVELS #32

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 324
    Weights Used: 15lbs [6.8kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - In & Out Spinal Flex
    03 - In & Out Cactus Raises
    04 - Bent TYAs
    05 - Pot Stirs
    06 - Triangle Twists

    01 - Shoulder Shru...

  • 40 Minute LIVE Full Body Dumbbell Boot Camp (Music)
    41:43
    40 Minute LIVE Full Body Dumbbell Boot Camp (Music)

    40 Minute LIVE Full Body Dumbbell Boot Camp (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 635
    Weights Used: 15lbs [6.8kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Dbl Slanted Step-Jacks
    02 - S2S Prisoner Hurdles
    03 - S2S Step-Over Squats
    04 - OH Rev Lunges
    05 - Kang Squats
    06 - Inchworms

    01 - L...

  • Original
    40 Minute LIVE Full Body Dumbbell Boot Camp
    41:43
    40 Minute LIVE Full Body Dumbbell Boot Camp

    40 Minute LIVE Full Body Dumbbell Boot Camp

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 635
    Weights Used: 15lbs [6.8kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Dbl Slanted Step-Jacks
    02 - S2S Prisoner Hurdles
    03 - S2S Step-Over Squats
    04 - OH Rev Lunges
    05 - Kang Squats
    06 - Inchworms

    01 - L...

  • 30 Minute Standing Dumbbell Strength + Cardio HIIT - ALL LEVELS #031 (Music)
    31:18
    30 Minute Standing Dumbbell Strength + Cardio HIIT - ALL LEVELS #031 (Music)

    30 Minute Standing Dumbbell Strength + Cardio HIIT - ALL LEVELS #031 (Music)

    Equipment Needed: Light Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 508
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - A-Skips
    02 - Hug & Love Drives
    03 - 1-2 Step-Over Squats
    04 - Side Lunge Side Reach
    05 - Windmill T-Taps
    06 - In & Out Ab March Twists
    0...

  • 30 Minute Standing Dumbbell Strength + Cardio HIIT - ALL LEVELS #031
    31:18
    30 Minute Standing Dumbbell Strength + Cardio HIIT - ALL LEVELS #031

    30 Minute Standing Dumbbell Strength + Cardio HIIT - ALL LEVELS #031

    Equipment Needed: Light Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 508
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - A-Skips
    02 - Hug & Love Drives
    03 - 1-2 Step-Over Squats
    04 - Side Lunge Side Reach
    05 - Windmill T-Taps
    06 - In & Out Ab March Twists
    0...

  • 40 Minute Full Body Light Weight Sweat + Sculpt (All Standing) (Music)
    41:27
    40 Minute Full Body Light Weight Sweat + Sculpt (All Standing) (Music)

    40 Minute Full Body Light Weight Sweat + Sculpt (All Standing) (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 629
    Weights Used: 10lbs [4.5kg]
    Intervals: 35/15

    Workout Breakdown:

    Warm-up
    01 - Hinge Hug Step-Outs
    02 - Dbl Slanted Step-Jacks
    03 - Windmill Sweeps
    04 - BW World Tap Squats
    05 - Standing Ab Twists
    06 - Rev Warr...

  • 40 Minute Full Body Light Weight Sweat + Sculpt (All Standing)
    41:27
    40 Minute Full Body Light Weight Sweat + Sculpt (All Standing)

    40 Minute Full Body Light Weight Sweat + Sculpt (All Standing)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 629
    Weights Used: 10lbs [4.5kg]
    Intervals: 35/15

    Workout Breakdown:

    Warm-up
    01 - Hinge Hug Step-Outs
    02 - Dbl Slanted Step-Jacks
    03 - Windmill Sweeps
    04 - BW World Tap Squats
    05 - Standing Ab Twists
    06 - Rev Warr...

  • 30 Minute Unilateral Lower Body Strength Workout - ALL LEVELS #030 (Music)
    31:17
    30 Minute Unilateral Lower Body Strength Workout - ALL LEVELS #030 (Music)

    30 Minute Unilateral Lower Body Strength Workout - ALL LEVELS #030 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 408
    Weights Used: 20bs [9kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - High Knee Pulls
    02 - L2R BW Squats
    03 - BW Good Morning Side Lunges
    04 - S2S Cossack Threaders
    05 - Alt Rev Lunges
    06 - Wall Leg Swings L
    07 - Wa...

  • 30 Minute Unilateral Lower Body Strength Workout - ALL LEVELS #030
    31:17
    30 Minute Unilateral Lower Body Strength Workout - ALL LEVELS #030

    30 Minute Unilateral Lower Body Strength Workout - ALL LEVELS #030

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 408
    Weights Used: 20bs [9kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - High Knee Pulls
    02 - L2R BW Squats
    03 - BW Good Morning Side Lunges
    04 - S2S Cossack Threaders
    05 - Alt Rev Lunges
    06 - Wall Leg Swings L
    07 - Wa...

  • 20 Minute Low Impact Cardio for People That Hate Cardio (Music)
    21:38
    20 Minute Low Impact Cardio for People That Hate Cardio (Music)

    20 Minute Low Impact Cardio for People That Hate Cardio (Music)

    Equipment Needed: No Equipment + Mat
    Level: Beginner-Intermediate
    Calories Burned: 297
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Kick the Tires
    02 - Alt OH Reach Kicks
    03 - Knee Tap Drives
    04 - Butt Kick Pull-Backs
    05 - S2S Back Flex Steps
    06 - Bob & Weave Step-Backs
    ...

  • 20 Minute Low Impact Cardio for People That Hate Cardio
    21:38
    20 Minute Low Impact Cardio for People That Hate Cardio

    20 Minute Low Impact Cardio for People That Hate Cardio

    Equipment Needed: No Equipment + Mat
    Level: Beginner-Intermediate
    Calories Burned: 297
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Kick the Tires
    02 - Alt OH Reach Kicks
    03 - Knee Tap Drives
    04 - Butt Kick Pull-Backs
    05 - S2S Back Flex Steps
    06 - Bob & Weave Step-Backs
    ...

  • 20 Minute Tank Top Arms Upper Body Strength
    21:04
    20 Minute Tank Top Arms Upper Body Strength

    20 Minute Tank Top Arms Upper Body Strength

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 211
    Weights Used: 15-20lbs [6.8-9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Goalpost Raises
    02 - F2B Windmills
    03 - OH Hinge Twist Reach
    04 - Hugs & Love Raises
    05 - BW TYA Pulses
    06 - The Windmill

    01 - Arnold Cu...

  • 20 Minute Tank Top Arms Upper Body Strength (Music)
    21:04
    20 Minute Tank Top Arms Upper Body Strength (Music)

    20 Minute Tank Top Arms Upper Body Strength (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 211
    Weights Used: 15-20lbs [6.8-9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Goalpost Raises
    02 - F2B Windmills
    03 - OH Hinge Twist Reach
    04 - Hugs & Love Raises
    05 - BW TYA Pulses
    06 - The Windmill

    01 - Arnold Cu...

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