Equipment Needed: Dumbbells + Mat + Wall/Support
Level: Intermediate
Calories Burned: 462
Weights Used: 20 lbs [9 kg]

Workout Breakdown:

Warm-up
01 - Back Pull Butt Kicks
02 - Standing Twists
03 - S2S Hurdle Steps
04 - The Windmill
05 - Ham Scoops
06 - Walk-Outs

Workout:
01 - Dual Swing Pres...

Estimated Calories Burned:
264-523

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Deadlift Press
02 - F2D Lunges L
03 - Close Grip Push-ups
04 - DB Pull-Overs
05 - F2D Lunges R
06 - Hi-Low Goblet Squats
07 - DB Hip Thrusts
08 - Shin Grab...

Estimated Calories Burned:
264-523

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - DB Squat Thrusters
02 - Renegade Rows
03 - DB Pull-Overs
04 - Russian Twists
05 - 1-2 Tuck Crunch
06 - Side Back Lunge Drives L
07 - Staggered RDLs L
08 - Rev Lunge...

Estimated Calories Burned:
226-467

Equipment Needed:
No Equipment & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Side V Sprints L
02 - Jab Squat Combo
03 - S2S Push Stacks
04 - Side V Sprints R
05 - Side Lunge Squats
06 - S2S Inchworms
07 - S2S Swing Hop Shuffles
08 - Gravity Ja...

Estimated Calories Burned:
248-502

Equipment Needed:
No Equipment

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - 180 Hook March
02 - Shuffle Tap Step-Downs L
03 - Side Lunge Ab Twists L
04 - ISO Dive-Bombers
05 - Tri-Jab Squat Taps
06 - Shuffle Tap Step-Downs R
07 - Side ...

Estimated Calories Burned:
216-439

Equipment Needed:
No Equipment + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 - Tap Ab Twists
02 - ISO Dive-Bombers
03 - Side Jab Abs L
04 - Table Twist Kicks
05 - Side Jab Abs R
06 - Tri-Strike Switch
07 - Side Lunge Push L
08 - 180 Hook...

Estimated Calories Burned:
189-375

Equipment Needed:
No Equipment + Mat

Level:
Intermediate

Workout Breakdown:

01 - March In Place
02 - Stepping Jacks
03 - S2S Heisman Twists
04 - X-Steps
05 - S2S Hustle Taps
06 - F2B Brisk March
07 - S2S Brisk March
08 - Hiker Skips
09 - 180 Agility Steps
...

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Estimated Calories Burned:
236-484

Equipment Needed:
No Equipment / None

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

01 - Brisk March Jacks
02 - S2S Hustle Taps
03 - Brisk March Jacks
04 - S2S Hustle Taps
04 ...

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

Estimated Calories Burned:
259-524

Total of 40 Minutes

Equipment Needed:
None

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Cardio Circuit
02 - S2S Jab Sprints
03 - Alt Side Knee...

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

Estimated Calories Burned:
268-539

Total of 40 Minutes

Equipment Needed:
None

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Relay Sprints
02 - Warrior Push-ups
03 - Cowabunga Squ...

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

Estimated Calories Burned:
281-587

Total of 40 Minutes

Equipment Needed:
None

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Side Swipers
02 - S2S Hurdles
03 - Dbl Jump J...

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

Estimated Calories Burned:
213-547

Equipment Needed:
None / Bodyweight

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Wide Sprints
02 - S2S Floor Taps
03 - Relay Sprints
04 - Juggle...

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

Estimated Calories Burned:
151-335

Equipment Needed:
None

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Curtsy Shuffle
02 - L2R Jab Burpees
03 - Heel Tap Knees
04 - Free Throw Burp...