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...

Equipment Needed: No Equipment
Level: Advanced
Calories Burned: 610
Weights Used: None
Intervals: 30/15

Workout Breakdown:
01 - Kick the Tires
02 - S2S Hug & Love Steps
03 - Half Squat Kick-Backs
04 - S2S Heisman Twists
05 - Step-Up Knee Drives
06 - S2S Shuffle Drives
07 - Slanted Jack Commando
...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 329
Weights Used: 15-30lbs [7-13.6kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Low Plank Hold
02 - High Plank Walk-Ins
03 - Modified Sun Flow
04 - Slide-Up Crunch
05 - Alt Tuck Crunch Heel Taps
06 - Shin Huggers

01 - S...

Equipment Needed: Dumbbells + Mat + Wall
Level: Advanced
Calories Burned: 473
Weights Used: 15lbs [6.8kg]
Intervals: 35/15

Workout Breakdown:

Warm-up
01 - Stars & Strides
02 - Lumberjack Lunges
03 - S2S Football Drives
04 - S2S Eagle Squats
05 - Jefferson CARs
06 - Dive-Bombers

01 - Freedom S...

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 539
Weights Used: 20lbs [9kg]
Intervals: 30/30 A+B+C

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - S2S Diver Press Squats
03 - Standing Twists
04 - Cossack Threaders
05 - Walkouts
06 - Plank Threader Step-Outs
...

Coming July 6th 2026

Equipment Needed: Dumbbells + Bench or Mat
Level: Advanced
Calories Burned: 334
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Wide Arm Swings
02 - Hug & Love Pulses
03 - BW W-Raise Press
04 - Pot Stirs L
05 - Pot Stirs R
06 - Patty Cake Wrist

01 - Incline ...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 470
Weights Used: 10lbs [4.5kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Hiker Sprints
02 - Hop Scotch Jacks
03 - S2S Flower Bloom Squats
04 - Hula Hoops
05 - Diver Lunges
06 - Inchworms
07 - Sprinter Stretch

01 - ...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 415
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Standing Twists
02 - Squat Ab Twists
03 - OH Side Lunge Taps
04 - Windmill Sweeps
05 - Step-Up Swing Kicks
06 - Walking Malasana

01 - Pull-Do...

LIVE Saturday July 11 @10am CST

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 661
Weights Used: 20lbs [9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Side Knee Butt Kicks
02 - S2S Wall Pushers
03 - Side Lunge Squats
04 - Hi-Low Hinge Reaches
05 - Walkouts
06 - Beast Mode Threaders

01 - DB Infinit...

Equipment Needed: Dumbbells + Mat + Wall + Elevation
Level: Advanced-Extreme
Calories Burned: 448
Weights Used: 25-50lbs [11.3-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - BW Squats
02 - S2S Hurdle Walks
03 - Side Lunge ADD Swings L
04 - Side Lunge ADD Swings R
05 - OH Rev Lunges
0...

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 445
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - A-Jacks
02 - Hi-Wide Ab Twists
03 - S2S Wall Pushers
04 - Cossack Threaders
05 - Walkouts
06 - Alt Kick-Out Threaders

01 - Balance St...

Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 681
Weights Used: None
Intervals: 30/10

Workout Breakdown:

Warm-up
01 - F2B Pogo Ropes
02 - Cross-Rope Jacks
03 - A-Skips
04 - S2S Hurdle Steps
05 - Alt Side Reach Squats
06 - Standing Twist Jab Steps
07 - Alt Step Jacks
08 ...

Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 319
Weights Used: None
Intervals: 40/15 + Staple

Workout Breakdown:

Warm-up
01 - Low Plank Hold
02 - Modified Sun Flow
03 - Slide-Up Crunch
04 - Low Heel Taps
05 - Lying Bent Knee Lifts
06 - Rope Climb Crunch

01 - Sit-Ups/C...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 414
Weights Used: 20lbs [9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kick Pull-Backs
02 - Standing Twists
03 - Good Morning Squats
04 - S2S Cossack Threaders
05 - OH Rev Lunges
06 - Step-Up Swing Kicks

01 - In &...

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 537
Weights Used: 10lbs [4.5kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Clap Pull Step-Backs
02 - Dbl Alt Step Jacks
03 - S2S Dbl Tap Lunges
04 - Standing Twists
05 - Kang Squats
06 - The Windmill

01 - Pom...

Equipment Needed: Dumbbells + Mini Bands + Mat + Wall
Level: Advanced
Calories Burned: 332
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Hurdle Steps
02 - L2R BW Squats
03 - Rev Leaning Lunges
04 - Kang Squats
05 - The Windmill
06 - Cossack Lunge Shifts

...

Equipment Needed: Dumbbells + Mat + Pull-Up Bar
Level: Advanced-Extreme
Calories Burned: 377
Weights Used: 15-50lbs [7-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - BW TYAs
03 - Lat Jacks
04 - Double Dutch Ropes
05 - Pot Stirs L/R
06 - Jump Pulls

01 - High Pu...

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...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 406
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Infinity Ab March
02 - High Step Tap-Unders
03 - Side Lunge ADD Swings L
04 - Side Lunge ADD Swings R
05 - S2S BW Thruster Taps
06 - OH-Twist ...

LIVE Saturday July 11 @10am CST

Equipment Needed: Weighted Plate + Mat
Level: Advanced-Extreme
Calories Burned: 648
Weights Used: 25lbs [11.3kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - A-Jacks
03 - S2S Wall Pushers
04 - OH Rev Lunges
05 - S2S Squat Tap Reach
06 - OH Hinge Twist Reach

01 - Plated Tap...