INTERMEDIATE WORKOUTS

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  • 30 Minute Standing Intermediate One Dumbbell Workout - ALL LEVELS #006
    31:20
    30 Minute Standing Intermediate One Dumbbell Workout - ALL LEVELS #006

    30 Minute Standing Intermediate One Dumbbell Workout - ALL LEVELS #006

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 408
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Clap Pull Step-Backs
    02 - S2S Cactus Squats
    03 - Standing Twists
    04 - Sweeping Windmills
    05 - Side Lunge Squats L
    06 - Side Lunge Squats R
    07 ...

  • 30 Minute New Year's Resolution Workout (2026)
    31:57
    30 Minute New Year's Resolution Workout (2026)

    30 Minute New Year's Resolution Workout (2026)

    Equipment Needed: Light Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 469
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Clock Strike Twists
    03 - S2S Ham Tap Squats
    04 - Standing Twists
    05 - OH Rev Lunges
    06 - Kang Squats
    07 - Step-Up...

  • 30 Minute New Year's Resolution Workout (2026) (Music)
    31:57
    30 Minute New Year's Resolution Workout (2026) (Music)

    30 Minute New Year's Resolution Workout (2026) (Music)

    Equipment Needed: Light Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 469
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Clock Strike Twists
    03 - S2S Ham Tap Squats
    04 - Standing Twists
    05 - OH Rev Lunges
    06 - Kang Squats
    07 - Step-Up...

  • 30 Minute Intermediate Lower Body Workout - ALL LEVELS #005 (Music)
    31:40
    30 Minute Intermediate Lower Body Workout - ALL LEVELS #005 (Music)

    30 Minute Intermediate Lower Body Workout - ALL LEVELS #005 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 367
    Weights Used: 15-25lbs [6.8-11.34kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kick Pull-Backs
    02 - S2S GRND Squat Walks
    03 - OH Rev Lunges
    04 - Windmill Sweeps
    05 - OH Side Lunge Taps
    06 - Wall Leg Swings L...

  • 30 Minute Intermediate Full Body Strength Scan - ALL LEVELS #004 (Music)
    31:23
    30 Minute Intermediate Full Body Strength Scan - ALL LEVELS #004 (Music)

    30 Minute Intermediate Full Body Strength Scan - ALL LEVELS #004 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 314
    Weights Used: 15-25lbs [6.8-11.34kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - 1-2 Step-Over Squats
    03 - Standing Twists
    04 - The Windmill
    05 - Rainbow Swing Knees
    06 - OH Rev Lunges

    01 - ...

  • 30 Minute Easy Walking Cardio Workout (4000 Steps) (Music)
    31:36
    30 Minute Easy Walking Cardio Workout (4000 Steps) (Music)

    30 Minute Easy Walking Cardio Workout (4000 Steps) (Music)

    Equipment Needed: No Equipment
    Level: Beginner-Intermediate
    Calories Burned: 468
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    01 - Base Step
    02 - Sunrise Steps
    03 - Dbl Side Step Claps
    04 - L2R Wall Push Steps
    05 - Hi-Low Double Dutch Squats
    06 - Down-Front-Roof Raisers
    07 - S2S GRND...

  • 30 Minute Easy Walking Cardio Workout (4000 Steps)
    31:37
    30 Minute Easy Walking Cardio Workout (4000 Steps)

    30 Minute Easy Walking Cardio Workout (4000 Steps)

    Equipment Needed: No Equipment
    Level: Beginner-Intermediate
    Calories Burned: 468
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    01 - Base Step
    02 - Sunrise Steps
    03 - Dbl Side Step Claps
    04 - L2R Wall Push Steps
    05 - Hi-Low Double Dutch Squats
    06 - Down-Front-Roof Raisers
    07 - S2S GRND...

  • 30 Minute One Dumbbell Standing Abs & Core Workout - ALL LEVELS #003 (Music)
    31:23
    30 Minute One Dumbbell Standing Abs & Core Workout - ALL LEVELS #003 (Music)

    30 Minute One Dumbbell Standing Abs & Core Workout - ALL LEVELS #003 (Music)

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 422
    Weights Used: 10-15lbs [4.5-6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - In & Out Ab March Twists
    02 - Standing Twists
    03 - S2S Hurdle Steps
    04 - Side Lunge Taps
    05 - OH -Twist Good Mornings
    06 - Wall Leg Swi...

  • 30 Minute Upper Body Double-Pump (No Push-Ups) - ALL LEVELS #002 (Music)
    31:36
    30 Minute Upper Body Double-Pump (No Push-Ups) - ALL LEVELS #002 (Music)

    30 Minute Upper Body Double-Pump (No Push-Ups) - ALL LEVELS #002 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 293
    Weights Used: 10-25lbs [4.5-11.3kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Hold
    02 - S2S Cactus Arm Press
    03 - Shoulder Swings
    04 - BW TYAs
    05 - Modified Sun Flow
    06 - Pin The Needle
    07 - Side Stretch

    0...

  • 30 Minute Intermediate Lower Body Workout - ALL LEVELS #005
    31:40
    30 Minute Intermediate Lower Body Workout - ALL LEVELS #005

    30 Minute Intermediate Lower Body Workout - ALL LEVELS #005

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 367
    Weights Used: 15-25lbs [6.8-11.34kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kick Pull-Backs
    02 - S2S GRND Squat Walks
    03 - OH Rev Lunges
    04 - Windmill Sweeps
    05 - OH Side Lunge Taps
    06 - Wall Leg Swings L...

  • 30 Minute One Dumbbell Standing Abs & Core Workout - ALL LEVELS #003
    31:23
    30 Minute One Dumbbell Standing Abs & Core Workout - ALL LEVELS #003

    30 Minute One Dumbbell Standing Abs & Core Workout - ALL LEVELS #003

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 422
    Weights Used: 10-15lbs [4.5-6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - In & Out Ab March Twists
    02 - Standing Twists
    03 - S2S Hurdle Steps
    04 - Side Lunge Taps
    05 - OH -Twist Good Mornings
    06 - Wall Leg Swi...

  • 30 Minute Intermediate Full Body Strength Scan - ALL LEVELS #004
    31:23
    30 Minute Intermediate Full Body Strength Scan - ALL LEVELS #004

    30 Minute Intermediate Full Body Strength Scan - ALL LEVELS #004

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 314
    Weights Used: 15-25lbs [6.8-11.34kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - 1-2 Step-Over Squats
    03 - Standing Twists
    04 - The Windmill
    05 - Rainbow Swing Knees
    06 - OH Rev Lunges

    01 - ...

  • 30 Minute Upper Body Double-Pump (No Push-Ups) - ALL LEVELS #002
    31:36
    30 Minute Upper Body Double-Pump (No Push-Ups) - ALL LEVELS #002

    30 Minute Upper Body Double-Pump (No Push-Ups) - ALL LEVELS #002

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 293
    Weights Used: 10-25lbs [4.5-11.3kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Hold
    02 - S2S Cactus Arm Press
    03 - Shoulder Swings
    04 - BW TYAs
    05 - Modified Sun Flow
    06 - Pin The Needle
    07 - Side Stretch

    0...

  • ALL LEVELS - Intermediate Workout Program (Endless)
    ALL LEVELS - Intermediate Workout Program (Endless)
    2 seasons

    ALL LEVELS - Intermediate Workout Program (Endless)

    2 seasons

    Meet ALL LEVELS - our truly intermediate-intensity program, designed to meet you exactly where you are:
    - Just 30 minutes per day
    - 5 days per week
    - Light to medium weights only
    - No jumping or minimal impact
    - Plus beginner-friendly modifications throughout

    These workouts are intense in just t...

  • 30 Minute Standing Light Weight Workout (No Jumping) - ALL LEVELS #001 (Music)
    31:35
    30 Minute Standing Light Weight Workout (No Jumping) - ALL LEVELS #001 (Music)

    30 Minute Standing Light Weight Workout (No Jumping) - ALL LEVELS #001 (Music)

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 400
    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 Light Weight Workout (No Jumping) - ALL LEVELS #001
    31:35
    30 Minute Standing Light Weight Workout (No Jumping) - ALL LEVELS #001

    30 Minute Standing Light Weight Workout (No Jumping) - ALL LEVELS #001

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 400
    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...

  • 15 Minute Shoulder & Triceps Workout - GIFTMAS Day 02 (Music)
    16:35
    15 Minute Shoulder & Triceps Workout - GIFTMAS Day 02 (Music)

    15 Minute Shoulder & Triceps Workout - GIFTMAS Day 02 (Music)

    Equipment Needed: Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 197
    Weights Used: 10-35lbs [4.5-16g]
    Intervals: 40/15

    Workout Breakdown:

    *Warm up before starting
    01 - S2S Arnold Press
    02 - Lumberjack Tri Press
    03 - Sup World Lat Sweeps
    04 - Tri Kick-Back Steps
    05 - W-Raise Press Step...

  • 20 Minute Full Body Dumbbell Strength Scan Workout - GIFTMAS Day 18 (Music)
    21:11
    20 Minute Full Body Dumbbell Strength Scan Workout - GIFTMAS Day 18 (Music)

    20 Minute Full Body Dumbbell Strength Scan Workout - GIFTMAS Day 18 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 230
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    *Warm up before starting

    01 - S2S Arnold Press Steps
    02 - 12 to 3 Lat Raises
    03 - Bent Row Back Flys
    04 - Alt Bent Back Flys
    05 - Alt Dbl Biceps Curls
    06 - Dua...

  • 20 Minute Floor-Only Upper Body Workout - GIFTMAS Day 09 (Music)
    21:26
    20 Minute Floor-Only Upper Body Workout - GIFTMAS Day 09 (Music)

    20 Minute Floor-Only Upper Body Workout - GIFTMAS Day 09 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 248
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/15

    Workout Breakdown:

    *Warm up before starting

    01 - Kneeling Shoulder Press
    02 - Kneeling Piston Press
    03 - Heavy Kneeling Rows
    04 - In & Out Renegade Crawls
    05 -...

  • 20 Minute Lower Body Hamstrings & Glutes - GIFTMAS Day 06 (Music)
    21:11
    20 Minute Lower Body Hamstrings & Glutes - GIFTMAS Day 06 (Music)

    20 Minute Lower Body Hamstrings & Glutes - GIFTMAS Day 06 (Music)

    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...

  • 10 Minute Lower Body Elevated Quads Burner - GIFTMAS Day 13 (Music)
    11:05
    10 Minute Lower Body Elevated Quads Burner - GIFTMAS Day 13 (Music)

    10 Minute Lower Body Elevated Quads Burner - GIFTMAS Day 13 (Music)

    Equipment Needed: Dumbbells + Elevation
    Level: Advanced
    Calories Burned: 135
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    *Warm up before starting

    01 - BW Elevated Heel Squats
    02 - Elevated Goblet Squats
    03 - Hi-Hold Elevated Heel Squats
    04 - ISO Elev Curtsy Squats L
    05 - IS...

  • 10 Minute Lower Body Elevated Quads Burner - GIFTMAS Day 13
    11:05
    10 Minute Lower Body Elevated Quads Burner - GIFTMAS Day 13

    10 Minute Lower Body Elevated Quads Burner - GIFTMAS Day 13

    Equipment Needed: Dumbbells + Elevation
    Level: Advanced
    Calories Burned: 135
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    *Warm up before starting

    01 - BW Elevated Heel Squats
    02 - Elevated Goblet Squats
    03 - Hi-Hold Elevated Heel Squats
    04 - ISO Elev Curtsy Squats L
    05 - IS...

  • 20 Minute Full Body Dumbbell Strength Scan Workout - GIFTMAS Day 18
    21:11
    20 Minute Full Body Dumbbell Strength Scan Workout - GIFTMAS Day 18

    20 Minute Full Body Dumbbell Strength Scan Workout - GIFTMAS Day 18

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 230
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    *Warm up before starting

    01 - S2S Arnold Press Steps
    02 - 12 to 3 Lat Raises
    03 - Bent Row Back Flys
    04 - Alt Bent Back Flys
    05 - Alt Dbl Biceps Curls
    06 - Dua...

  • 20 Minute Lower Body Hamstrings & Glutes - GIFTMAS Day 06
    21:11
    20 Minute Lower Body Hamstrings & Glutes - GIFTMAS Day 06

    20 Minute Lower Body Hamstrings & Glutes - GIFTMAS Day 06

    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...

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