INTERMEDIATE WORKOUTS

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  • 30 Minute Full Body Level-Up HIIT Cardio (No Equipment) - 75 HOY #04 (Music)
    33:27
    30 Minute Full Body Level-Up HIIT Cardio (No Equipment) - 75 HOY #04 (Music)

    30 Minute Full Body Level-Up HIIT Cardio (No Equipment) - 75 HOY #04 (Music)

    Equipment Needed: No Equipment + Mat
    Level: Intermediate
    Calories Burned: 452
    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 - Calves ...

  • 30 Minute Full Body Level-Up HIIT Cardio (No Equipment) - 75 HOY #04
    33:27
    30 Minute Full Body Level-Up HIIT Cardio (No Equipment) - 75 HOY #04

    30 Minute Full Body Level-Up HIIT Cardio (No Equipment) - 75 HOY #04

    Equipment Needed: No Equipment + Mat
    Level: Intermediate
    Calories Burned: 452
    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 - Calves ...

  • 45 Minute Full Body Level-Up HIIT Cardio (No Equipment) - 75 HOY #04
    46:22
    45 Minute Full Body Level-Up HIIT Cardio (No Equipment) - 75 HOY #04

    45 Minute Full Body Level-Up HIIT Cardio (No Equipment) - 75 HOY #04

    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...

  • 30 Minute Upper Body Load & Hold - 75 HOY #03 (Music)
    31:09
    30 Minute Upper Body Load & Hold - 75 HOY #03 (Music)

    30 Minute Upper Body Load & Hold - 75 HOY #03 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 336
    Weights Used: 15-20lbs [7-9kg]
    Intervals: 30+15/20

    Workout Breakdown:

    Warm-up
    01 - S2S Barn Press Steps
    02 - F2B Shoulder Swings
    03 - Bent Fly Twist Reach
    04 - Pot Stirs L
    05 - Pot Stirs R
    06 - Walkouts

    01 - W...

  • 30 Minute Upper Body Load & Hold - 75 HOY #03
    31:09
    30 Minute Upper Body Load & Hold - 75 HOY #03

    30 Minute Upper Body Load & Hold - 75 HOY #03

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 336
    Weights Used: 15-20lbs [7-9kg]
    Intervals: 30+15/20

    Workout Breakdown:

    Warm-up
    01 - S2S Barn Press Steps
    02 - F2B Shoulder Swings
    03 - Bent Fly Twist Reach
    04 - Pot Stirs L
    05 - Pot Stirs R
    06 - Walkouts

    01 - W...

  • 45 Minute Upper Body Load & Hold - 75 HOY #03
    46:19
    45 Minute Upper Body Load & Hold - 75 HOY #03

    45 Minute Upper Body Load & Hold - 75 HOY #03

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 489
    Weights Used: 15-20lbs [7-9kg]
    Intervals: 30+15/20

    Workout Breakdown:

    Warm-up
    01 - S2S Barn Press Steps
    02 - F2B Shoulder Swings
    03 - Bent Fly Twist Reach
    04 - Pot Stirs L
    05 - Pot Stirs R
    06 - Walkouts

    01 - W...

  • 35 Minute Full Body Fitness Test - 75HOY #01 (Music)
    37:01
    35 Minute Full Body Fitness Test - 75HOY #01 (Music)

    35 Minute Full Body Fitness Test - 75HOY #01 (Music)

    Equipment Needed: Dumbbells, Mat, Wall, Elevation
    Level: Intermediate-Advanced
    Calories Burned: 475
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Jumping Jacks
    03 - S2S Squats
    04 - Standing Twists
    05 - The Windmill
    06 - Walkouts

    01 - A...

  • 35 Minute Full Body Fitness Test - 75HOY #01
    37:01
    35 Minute Full Body Fitness Test - 75HOY #01

    35 Minute Full Body Fitness Test - 75HOY #01

    Equipment Needed: Dumbbells, Mat, Wall, Elevation
    Level: Intermediate-Advanced
    Calories Burned: 475
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Jumping Jacks
    03 - S2S Squats
    04 - Standing Twists
    05 - The Windmill
    06 - Walkouts

    01 - A...

  • 30 Minute Easy Stepping Cardio Workout (4000 Steps) (Music)
    31:53
    30 Minute Easy Stepping Cardio Workout (4000 Steps) (Music)

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

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

    Workout Breakdown:

    01 - Base Step
    02 - High March
    03 - Chest Clap Steps
    04 - Back Pull Butt Kicks
    05 - Hi-Low Ice Skater Steps
    06 - S2S Shuffle Drives
    07 - Grounded Jab Step-Backs
    ...

  • 30 Minute Easy Stepping Cardio Workout (4000 Steps)
    31:53
    30 Minute Easy Stepping Cardio Workout (4000 Steps)

    30 Minute Easy Stepping Cardio Workout (4000 Steps)

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

    Workout Breakdown:

    01 - Base Step
    02 - High March
    03 - Chest Clap Steps
    04 - Back Pull Butt Kicks
    05 - Hi-Low Ice Skater Steps
    06 - S2S Shuffle Drives
    07 - Grounded Jab Step-Backs
    ...

  • 40 Minute Full Body Resistance Band Workout (No Jumping - All Standing) (Music)
    41:33
    40 Minute Full Body Resistance Band Workout (No Jumping - All Standing) (Music)

    40 Minute Full Body Resistance Band Workout (No Jumping - All Standing) (Music)

    Equipment Needed: Resistance Band or Dumbbells
    Level: Advanced
    Calories Burned: 576
    Weights Used: Resistance Band
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - OH Banded CARs
    03 - Rev Lunge Pull-Overs
    04 - Deep Banded Kang Squats
    05 - Banded GM Twists
    06 - Banded Matr...

  • 40 Minute Full Body Resistance Band Workout (No Jumping - All Standing)
    41:33
    40 Minute Full Body Resistance Band Workout (No Jumping - All Standing)

    40 Minute Full Body Resistance Band Workout (No Jumping - All Standing)

    Equipment Needed: Resistance Band or Dumbbells
    Level: Advanced
    Calories Burned: 576
    Weights Used: Resistance Band
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - OH Banded CARs
    03 - Rev Lunge Pull-Overs
    04 - Deep Banded Kang Squats
    05 - Banded GM Twists
    06 - Banded Matr...

  • 20 Minute Beginner Tabata Cardio Workout (All Standing) (Music)
    21:33
    20 Minute Beginner Tabata Cardio Workout (All Standing) (Music)

    20 Minute Beginner Tabata Cardio Workout (All Standing) (Music)

    Equipment Needed: No Equipment
    Level: Beginner-Intermediate
    Calories Burned: 284
    Weights Used: lbs [kg]
    Intervals: 20/10

    Workout Breakdown:

    01 - Jump Ropes
    02 - Stiff Arm Butt Kicks
    03 - Jump Ropes
    04 - Stiff Arm Butt Kicks
    05 - Dbl Jack Quad-Steps
    06 - GRND Twist Jabs
    07 - Dbl Jack Quad-Steps...

  • 20 Minute Beginner Tabata Cardio Workout (All Standing)
    21:33
    20 Minute Beginner Tabata Cardio Workout (All Standing)

    20 Minute Beginner Tabata Cardio Workout (All Standing)

    Equipment Needed: No Equipment
    Level: Beginner-Intermediate
    Calories Burned: 284
    Weights Used: lbs [kg]
    Intervals: 20/10

    Workout Breakdown:

    01 - Jump Ropes
    02 - Stiff Arm Butt Kicks
    03 - Jump Ropes
    04 - Stiff Arm Butt Kicks
    05 - Dbl Jack Quad-Steps
    06 - GRND Twist Jabs
    07 - Dbl Jack Quad-Steps...

  • 30 Minute Full Body Intermediate One Dumbbell Workout (Music)
    31:10
    30 Minute Full Body Intermediate One Dumbbell Workout (Music)

    30 Minute Full Body Intermediate One Dumbbell Workout (Music)

    Equipment Needed: Dumbbells
    Level: Intermediate
    Calories Burned: 450
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Clap Pull Step-Backs
    02 - Standing Twists
    03 - S2S Squats
    04 - OH Side Lunge Taps
    05 - Windmill Taps
    06 - Ham Scoop Swings

    01 - ISO Hammer Curl Ste...

  • 28 Day No Jumping - Low Impact Program
    28 Day No Jumping - Low Impact Program
    28 items

    28 Day No Jumping - Low Impact Program

    28 items

  • 30 Minute Full Body Intermediate One Dumbbell Workout
    31:10
    30 Minute Full Body Intermediate One Dumbbell Workout

    30 Minute Full Body Intermediate One Dumbbell Workout

    Equipment Needed: Dumbbells
    Level: Intermediate
    Calories Burned: 450
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Clap Pull Step-Backs
    02 - Standing Twists
    03 - S2S Squats
    04 - OH Side Lunge Taps
    05 - Windmill Taps
    06 - Ham Scoop Swings

    01 - ISO Hammer Curl Ste...

  • 40 Minute Light Weight Metcon Strength Workout (No Jumping) (Music)
    41:31
    40 Minute Light Weight Metcon Strength Workout (No Jumping) (Music)

    40 Minute Light Weight Metcon Strength Workout (No Jumping) (Music)

    Equipment Needed: Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 616
    Weights Used: 15lbs [6.8kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - S2S Step Jack Step-Outs
    02 - Back Pull Butt-Kicks
    03 - OH Side Lunge Taps
    04 - Standing Twists
    05 - Rev Sumo Squat Turns
    06 - The Windmill
    ...

  • 40 Minute Light Weight Metcon Strength Workout (No Jumping)
    41:31
    40 Minute Light Weight Metcon Strength Workout (No Jumping)

    40 Minute Light Weight Metcon Strength Workout (No Jumping)

    Equipment Needed: Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 616
    Weights Used: 15lbs [6.8kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - S2S Step Jack Step-Outs
    02 - Back Pull Butt-Kicks
    03 - OH Side Lunge Taps
    04 - Standing Twists
    05 - Rev Sumo Squat Turns
    06 - The Windmill
    ...

  • 30 Minute Intermediate Full Body HIIT Workout (No Equipment) (Music)
    31:25
    30 Minute Intermediate Full Body HIIT Workout (No Equipment) (Music)

    30 Minute Intermediate Full Body HIIT Workout (No Equipment) (Music)

    Equipment Needed: No Equipment + Mat
    Level: Intermediate
    Calories Burned: 477
    Weights Used: None
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Light Jog
    02 - Windmill Jacks
    03 - Side Lunge Taps
    04 - Standing Twists
    05 - The Windmill
    06 - Step-Up Swing Kicks

    01 - 3-Station Sprints
    02 - Heel...

  • 30 Minute Intermediate Full Body HIIT Workout (No Equipment)
    31:25
    30 Minute Intermediate Full Body HIIT Workout (No Equipment)

    30 Minute Intermediate Full Body HIIT Workout (No Equipment)

    Equipment Needed: No Equipment + Mat
    Level: Intermediate
    Calories Burned: 477
    Weights Used: None
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Light Jog
    02 - Windmill Jacks
    03 - Side Lunge Taps
    04 - Standing Twists
    05 - The Windmill
    06 - Step-Up Swing Kicks

    01 - 3-Station Sprints
    02 - Heel...

  • 40 Minute All Standing Full Body Dumbbell Workout (No Jumping) (Music)
    41:21
    40 Minute All Standing Full Body Dumbbell Workout (No Jumping) (Music)

    40 Minute All Standing Full Body Dumbbell Workout (No Jumping) (Music)

    Equipment Needed: Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 636
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Alt Step Jacks
    03 - Side Lunge Squats
    04 - Alt Cossack Threaders
    05 - T-Windmill Taps
    06 - Step-Up Swing Kicks

    01 - A...

  • 40 Minute All Standing Full Body Dumbbell Workout (No Jumping)
    41:21
    40 Minute All Standing Full Body Dumbbell Workout (No Jumping)

    40 Minute All Standing Full Body Dumbbell Workout (No Jumping)

    Equipment Needed: Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 636
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Alt Step Jacks
    03 - Side Lunge Squats
    04 - Alt Cossack Threaders
    05 - T-Windmill Taps
    06 - Step-Up Swing Kicks

    01 - A...

  • 40 Minute Full Body Christmas Themed Workout (2024) (Music)
    42:23
    40 Minute Full Body Christmas Themed Workout (2024) (Music)

    40 Minute Full Body Christmas Themed Workout (2024) (Music)

    Equipment Needed: No Equipment + Mat
    Level: Intermediate
    Calories Burned: 563
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    Warm-up:
    01 - Jumping Joy Jacks
    02 - ISO Stocking Stuffers L
    03 - Spin Drums
    04 - ISO Stocking Stuffers R
    05 - Sleigh Pull Butt Kicks
    06 - Good Morning Squats

    0...

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