INTERMEDIATE WORKOUTS

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  • 40 Minute Full Body METCON Dumbbell Workout (No Jumping) (Music)
    41:23
    40 Minute Full Body METCON Dumbbell Workout (No Jumping) (Music)

    40 Minute Full Body METCON Dumbbell Workout (No Jumping) (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 580
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Dbl Slanted Step-Jacks
    02 - Hug & Love Drives
    03 - OH Hinge Twist Reach
    04 - S2S 1-2 Step-Over Squats
    05 - OH Rev Lunges
    06 - Kang Squats

    01 - L2R ...

  • 40 Minute Full Body METCON Dumbbell Workout (No Jumping)
    41:23
    40 Minute Full Body METCON Dumbbell Workout (No Jumping)

    40 Minute Full Body METCON Dumbbell Workout (No Jumping)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 580
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Dbl Slanted Step-Jacks
    02 - Hug & Love Drives
    03 - OH Hinge Twist Reach
    04 - S2S 1-2 Step-Over Squats
    05 - OH Rev Lunges
    06 - Kang Squats

    01 - L2R ...

  • 20 Minute Full Body Dumbbells Workout (No Time? Do THIS) (Music)
    21:33
    20 Minute Full Body Dumbbells Workout (No Time? Do THIS) (Music)

    20 Minute Full Body Dumbbells Workout (No Time? Do THIS) (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 328
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - OH Hinge Twist Reach
    03 - S2S Squats
    04 - Cossack Threaders
    05 - Windmill Sweeps
    06 - Kang Squats

    01 - Alt DB Floor Snatch
    0...

  • 20 Minute Full Body Dumbbells Workout (No Time? Do THIS)
    21:33
    20 Minute Full Body Dumbbells Workout (No Time? Do THIS)

    20 Minute Full Body Dumbbells Workout (No Time? Do THIS)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 328
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - OH Hinge Twist Reach
    03 - S2S Squats
    04 - Cossack Threaders
    05 - Windmill Sweeps
    06 - Kang Squats

    01 - Alt DB Floor Snatch
    0...

  • 30 Minute Lower Body Double Pump Leg Strength - ALL LEVELS #025 (Music)
    31:29
    30 Minute Lower Body Double Pump Leg Strength - ALL LEVELS #025 (Music)

    30 Minute Lower Body Double Pump Leg Strength - ALL LEVELS #025 (Music)

    Equipment Needed: Dumbbells + Mat + Wall
    Level: Intermediate
    Calories Burned: 424
    Weights Used: 20-25lbs [9-11.3kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up

    01 - S2S Hurdle Steps
    02 - BW Squat Side Lunge L
    03 - BW Squat Side Lunge R
    04 - Ham Tap Rev Lunges
    05 - Windmill Sweeps
    06 - Wall L...

  • 30 Minute Lower Body Double Pump Leg Strength - ALL LEVELS #025
    31:29
    30 Minute Lower Body Double Pump Leg Strength - ALL LEVELS #025

    30 Minute Lower Body Double Pump Leg Strength - ALL LEVELS #025

    Equipment Needed: Dumbbells + Mat + Wall
    Level: Intermediate
    Calories Burned: 424
    Weights Used: 20-25lbs [9-11.3kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up

    01 - S2S Hurdle Steps
    02 - BW Squat Side Lunge L
    03 - BW Squat Side Lunge R
    04 - Ham Tap Rev Lunges
    05 - Windmill Sweeps
    06 - Wall L...

  • 30 Minute Standing Full Body Strength Scan - ALL LEVELS #024 (Music)
    31:29
    30 Minute Standing Full Body Strength Scan - ALL LEVELS #024 (Music)

    30 Minute Standing Full Body Strength Scan - ALL LEVELS #024 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 426
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Standing Twists
    03 - 1-2 Step-Over Squats
    04 - OH Rev Lunges
    05 - The Windmill
    06 - Cossack Threaders
    07 - Ham Scoop Sw...

  • 30 Minute Standing Full Body Strength Scan - ALL LEVELS #024
    31:29
    30 Minute Standing Full Body Strength Scan - ALL LEVELS #024

    30 Minute Standing Full Body Strength Scan - ALL LEVELS #024

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 426
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Standing Twists
    03 - 1-2 Step-Over Squats
    04 - OH Rev Lunges
    05 - The Windmill
    06 - Cossack Threaders
    07 - Ham Scoop Sw...

  • 30 Minute Standing + Floor Abs & Core Workout - ALL LEVELS #23 (Music)
    31:19
    30 Minute Standing + Floor Abs & Core Workout - ALL LEVELS #23 (Music)

    30 Minute Standing + Floor Abs & Core Workout - ALL LEVELS #23 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 430
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - In & Out Ab March Twists
    02 - S2S Wall Pushers
    03 - Prisoner Hurdles
    04 - Squat Ab Twists
    05 - Windmill Sweeps
    06 - Mod Beast Threaders
    07 - L...

  • 30 Minute Standing + Floor Abs & Core Workout - ALL LEVELS #23
    31:19
    30 Minute Standing + Floor Abs & Core Workout - ALL LEVELS #23

    30 Minute Standing + Floor Abs & Core Workout - ALL LEVELS #23

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 430
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - In & Out Ab March Twists
    02 - S2S Wall Pushers
    03 - Prisoner Hurdles
    04 - Squat Ab Twists
    05 - Windmill Sweeps
    06 - Mod Beast Threaders
    07 - L...

  • 30 Minute Upper Body Arms, Back & Abs (No Push-Ups) - ALL LEVELS #021 (Music)
    31:10
    30 Minute Upper Body Arms, Back & Abs (No Push-Ups) - ALL LEVELS #021 (Music)

    30 Minute Upper Body Arms, Back & Abs (No Push-Ups) - ALL LEVELS #021 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 311
    Weights Used: 15-25lbs [6.8-11.3kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Hold
    02 - Standing Twists
    03 - Dbl Slanted Step-Jacks
    04 - Dbl BW TYAs
    05 - Modified Sun Flow
    06 - Pin The Needle
    07 - Side Stre...

  • 30 Minute Upper Body Arms, Back & Abs (No Push-Ups) - ALL LEVELS #021
    31:10
    30 Minute Upper Body Arms, Back & Abs (No Push-Ups) - ALL LEVELS #021

    30 Minute Upper Body Arms, Back & Abs (No Push-Ups) - ALL LEVELS #021

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 311
    Weights Used: 15-25lbs [6.8-11.3kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Hold
    02 - Standing Twists
    03 - Dbl Slanted Step-Jacks
    04 - Dbl BW TYAs
    05 - Modified Sun Flow
    06 - Pin The Needle
    07 - Side Stre...

  • 30 Minute Standing Full Body Strength (No Jumping) - ALL LEVELS #021 (Music)
    31:14
    30 Minute Standing Full Body Strength (No Jumping) - ALL LEVELS #021 (Music)

    30 Minute Standing Full Body Strength (No Jumping) - ALL LEVELS #021 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 453
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up

    01 - Butt Kick Pull-Backs
    02 - F2B Shoulder Swings
    03 - Rainbow Swing Knees
    04 - OH-Twist Good Mornings
    05 - Standing Ab Twists
    06 - Side Lunge Wi...

  • 30 Minute Standing Full Body Strength (No Jumping) - ALL LEVELS #021
    31:14
    30 Minute Standing Full Body Strength (No Jumping) - ALL LEVELS #021

    30 Minute Standing Full Body Strength (No Jumping) - ALL LEVELS #021

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 453
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up

    01 - Butt Kick Pull-Backs
    02 - F2B Shoulder Swings
    03 - Rainbow Swing Knees
    04 - OH-Twist Good Mornings
    05 - Standing Ab Twists
    06 - Side Lunge Wi...

  • 35 Minute Complete Lower Body Strength - Champion REMIX #33
    36:16
    35 Minute Complete Lower Body Strength - Champion REMIX #33

    35 Minute Complete Lower Body Strength - Champion REMIX #33

    Equipment Needed: Dumbbells + Yoga Block + Mat
    Level: Intermediate-Advanced
    Calories Burned: 469
    Weights Used: 15-50lbs [6.8-22.7kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Bounce Tap Squats
    03 - Side Lunge Taps
    04 - U-Squat Step-Backs
    05 - Windmill Sweeps

    01 - DB S...

  • 35 Minute Complete Lower Body Strength - Champion REMIX #33 (Music)
    36:16
    35 Minute Complete Lower Body Strength - Champion REMIX #33 (Music)

    35 Minute Complete Lower Body Strength - Champion REMIX #33 (Music)

    Equipment Needed: Dumbbells + Yoga Block + Mat
    Level: Intermediate-Advanced
    Calories Burned: 469
    Weights Used: 15-50lbs [6.8-22.7kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Bounce Tap Squats
    03 - Side Lunge Taps
    04 - U-Squat Step-Backs
    05 - Windmill Sweeps

    01 - DB S...

  • 35 Minute Upper Body Arms & Abs Workout - Champion REMIX #31 (Music)
    36:09
    35 Minute Upper Body Arms & Abs Workout - Champion REMIX #31 (Music)

    35 Minute Upper Body Arms & Abs Workout - Champion REMIX #31 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 385
    Weights Used: 10-35lbs [4.5-15.9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - Sweeping Windmills
    03 - Walk-Outs
    04 - Warrior Threaders
    05 - Half & Half Push-ups

    01 - Swing Switc...

  • 35 Minute Upper Body Arms & Abs Workout - Champion REMIX #31
    36:09
    35 Minute Upper Body Arms & Abs Workout - Champion REMIX #31

    35 Minute Upper Body Arms & Abs Workout - Champion REMIX #31

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 385
    Weights Used: 10-35lbs [4.5-15.9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - Sweeping Windmills
    03 - Walk-Outs
    04 - Warrior Threaders
    05 - Half & Half Push-ups

    01 - Swing Switc...

  • 35 Minute Upper Body Pump & Jump Workout - Champion REMIX #26 (Music)
    36:16
    35 Minute Upper Body Pump & Jump Workout - Champion REMIX #26 (Music)

    35 Minute Upper Body Pump & Jump Workout - Champion REMIX #26 (Music)

    Equipment Needed: Dumbbells + Jump Rope + Mat
    Level: Intermediate-Advanced
    Calories Burned: 442
    Weights Used: 15-30lbs [6.8-13.6kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Shoulder Rolls
    02 - Sweeping Windmills
    03 - Walk-Outs
    04 - Half & Half Push-ups
    05 - Wrist Stretch

    01 - Freest...

  • 35 Minute Upper Body Pump & Jump Workout - Champion REMIX #26
    36:16
    35 Minute Upper Body Pump & Jump Workout - Champion REMIX #26

    35 Minute Upper Body Pump & Jump Workout - Champion REMIX #26

  • 35 Minute ABAB Lower Body Strength Workout - Champion REMIX #24 (Music)
    36:16
    35 Minute ABAB Lower Body Strength Workout - Champion REMIX #24 (Music)

    35 Minute ABAB Lower Body Strength Workout - Champion REMIX #24 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 493
    Weights Used: 15-50lbs [6.8-22.7kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kick Hops
    02 - Sweeping Windmills
    03 - Side Back Lunge L
    04 - Air Squats
    05 - Side Back Lunge R

    01 - Hi-Low Goblet Sq...

  • 35 Minute ABAB Lower Body Strength Workout - Champion REMIX #24
    36:16
    35 Minute ABAB Lower Body Strength Workout - Champion REMIX #24

    35 Minute ABAB Lower Body Strength Workout - Champion REMIX #24

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 493
    Weights Used: 15-50lbs [6.8-22.7kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kick Hops
    02 - Sweeping Windmills
    03 - Side Back Lunge L
    04 - Air Squats
    05 - Side Back Lunge R

    01 - Hi-Low Goblet Sq...

  • 35 Upper Body Arms, Back & Abs Workout - Champion REMIX #23 (Music)
    36:10
    35 Upper Body Arms, Back & Abs Workout - Champion REMIX #23 (Music)

    35 Upper Body Arms, Back & Abs Workout - Champion REMIX #23 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 388
    Weights Used: 10-30lbs [4.5-13.6kg]
    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - Sweeping Windmills
    03 - Walk-Outs
    04 - Warrior Threaders
    05 - Half & Half Push-ups

    01 - Quick Curl Step-Backs
    02 - Bac...

  • 35 Upper Body Arms, Back & Abs Workout - Champion REMIX #23
    36:10
    35 Upper Body Arms, Back & Abs Workout - Champion REMIX #23

    35 Upper Body Arms, Back & Abs Workout - Champion REMIX #23

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 388
    Weights Used: 10-30lbs [4.5-13.6kg]
    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - Sweeping Windmills
    03 - Walk-Outs
    04 - Warrior Threaders
    05 - Half & Half Push-ups

    01 - Quick Curl Step-Backs
    02 - Bac...

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