NEW ESSENTIALS WORKOUTS

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  • 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 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 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...

  • 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...

  • 30 Minute Full Body Deep Stretch & Recovery - Champion REMIX #21 (Music)
    31:30
    30 Minute Full Body Deep Stretch & Recovery - Champion REMIX #21 (Music)

    30 Minute Full Body Deep Stretch & Recovery - Champion REMIX #21 (Music)

    Equipment Needed: No Equipment + Mat
    Level: Beginner-Intermediate
    Calories Burned: 105
    Weights Used: None
    Intervals: 40/15

    Workout Breakdown:

    01 - Cat Cow
    02 - Twisting Child's Pose
    03 - Side Stretch L/R
    04 - Alt Scorpion Twists
    05 - Seated Glutes Stretch L
    06 - Seated Trunk Twists L
    07 - Sea...

  • 30 Minute Full Body Deep Stretch & Recovery - Champion REMIX #21
    31:30
    30 Minute Full Body Deep Stretch & Recovery - Champion REMIX #21

    30 Minute Full Body Deep Stretch & Recovery - Champion REMIX #21

    Equipment Needed: No Equipment + Mat
    Level: Beginner-Intermediate
    Calories Burned: 105
    Weights Used: None
    Intervals: 40/15

    Workout Breakdown:

    01 - Cat Cow
    02 - Twisting Child's Pose
    03 - Side Stretch L/R
    04 - Alt Scorpion Twists
    05 - Seated Glutes Stretch L
    06 - Seated Trunk Twists L
    07 - Sea...

  • 35 Minute LIVE Wheel of Function Full Body Workout - Champion REMIX #20 (Music)
    36:34
    35 Minute LIVE Wheel of Function Full Body Workout - Champion REMIX #20 (Music)

    35 Minute LIVE Wheel of Function Full Body Workout - Champion REMIX #20 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 459
    Weights Used: 10-50lbs [4.5-22.7kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Alt Step Jacks
    03 - Side Lunge Taps
    04 - Sweeping Windmills
    05 - Walk-Outs

    01 - S2S Step Curls
    02 - DB Halo...

  • 35 Minute LIVE Wheel of Function Full Body Workout - Champion REMIX #20
    36:34
    35 Minute LIVE Wheel of Function Full Body Workout - Champion REMIX #20

    35 Minute LIVE Wheel of Function Full Body Workout - Champion REMIX #20

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 459
    Weights Used: 10-50lbs [4.5-22.7kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Alt Step Jacks
    03 - Side Lunge Taps
    04 - Sweeping Windmills
    05 - Walk-Outs

    01 - S2S Step Curls
    02 - DB Halo...

  • 30 Minute Easy Walking Cardio Workout (4000 Steps) - WALK #13
    31:45
    30 Minute Easy Walking Cardio Workout (4000 Steps) - WALK #13

    30 Minute Easy Walking Cardio Workout (4000 Steps) - WALK #13

    Equipment Needed: No Equipment
    Level: Beginner-Intermediate
    Calories Burned: 376
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:
    01 - Base Step
    02 - Hi-Cross Reach Steps
    03 - S2S Shoulder CAR Steps
    04 - GRND Hi-Low In-Steps
    05 - L2R Low Cross Kicks
    06 - F2B Low Sprints
    07 - Half-Squat X-P...

  • 30 Minute Easy Walking Cardio Workout (4000 Steps) - WALK #13 (Music)
    31:45
    30 Minute Easy Walking Cardio Workout (4000 Steps) - WALK #13 (Music)

    30 Minute Easy Walking Cardio Workout (4000 Steps) - WALK #13 (Music)

    Equipment Needed: No Equipment
    Level: Beginner-Intermediate
    Calories Burned: 376
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:
    01 - Base Step
    02 - Hi-Cross Reach Steps
    03 - S2S Shoulder CAR Steps
    04 - GRND Hi-Low In-Steps
    05 - L2R Low Cross Kicks
    06 - F2B Low Sprints
    07 - Half-Squat X-P...

  • 30 Minute Full Body Mobility Flow & Corrective - Champion REMIX #18 (Music)
    31:36
    30 Minute Full Body Mobility Flow & Corrective - Champion REMIX #18 (Music)

    30 Minute Full Body Mobility Flow & Corrective - Champion REMIX #18 (Music)

    Equipment Needed: No Equipment + Mat
    Level: Intermediate
    Calories Burned: 191
    Weights Used: None
    Intervals: 40/15

    Workout Breakdown:

    01 - Cat Cow
    02 - Bird Dogs L
    03 - Elbow Threaders L
    04 - Bird Dogs R
    05 - Elbow Threaders R
    06 - Twisting Child's Pose
    07 - Stacked Foot Table Thrusts L
    08 - A...

  • 30 Minute Full Body Mobility Flow & Corrective - Champion REMIX #18
    31:36
    30 Minute Full Body Mobility Flow & Corrective - Champion REMIX #18

    30 Minute Full Body Mobility Flow & Corrective - Champion REMIX #18

    Equipment Needed: No Equipment + Mat
    Level: Intermediate
    Calories Burned: 191
    Weights Used: None
    Intervals: 40/15

    Workout Breakdown:

    01 - Cat Cow
    02 - Bird Dogs L
    03 - Elbow Threaders L
    04 - Bird Dogs R
    05 - Elbow Threaders R
    06 - Twisting Child's Pose
    07 - Stacked Foot Table Thrusts L
    08 - A...

  • 35 Minute Complete Upper Body SCORCHER - Champion REMIX #17 (Music)
    36:19
    35 Minute Complete Upper Body SCORCHER - Champion REMIX #17 (Music)

    35 Minute Complete Upper Body SCORCHER - Champion REMIX #17 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 419
    Weights Used: 15-35lbs [6.8-15.9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Stepping Jacks
    02 - Torso Twists
    03 - Arm Swings
    04 - Inchworms
    05 - Plank Threaders

    01 - Dual Hang Press
    02 - Dive-Bomber...

  • 30 Minute Easy Walking Cardio Workout (4000 Steps) - WALK #10
    31:50
    30 Minute Easy Walking Cardio Workout (4000 Steps) - WALK #10

    30 Minute Easy Walking Cardio Workout (4000 Steps) - WALK #10

    Equipment Needed: No Equipment
    Level: Intermediate
    Calories Burned: 371
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:
    01 - Kick the Tires
    02 - Hi-Low Shoulder Tap March
    03 - Half Squat Step-Backs
    04 - F2B Walk Taps
    05 - Knee Tap Drives
    06 - Commando X-Steps
    07 - 4 Knee Low Kicks
    08 - Cl...

  • 30 Minute Easy Walking Cardio Workout (4000 Steps) - WALK #10 (Music)
    31:49
    30 Minute Easy Walking Cardio Workout (4000 Steps) - WALK #10 (Music)

    30 Minute Easy Walking Cardio Workout (4000 Steps) - WALK #10 (Music)

    Equipment Needed: No Equipment
    Level: Intermediate
    Calories Burned: 371
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:
    01 - Kick the Tires
    02 - Hi-Low Shoulder Tap March
    03 - Half Squat Step-Backs
    04 - F2B Walk Taps
    05 - Knee Tap Drives
    06 - Commando X-Steps
    07 - 4 Knee Low Kicks
    08 - Cl...

  • 35 Minute Complete Upper Body SCORCHER - Champion REMIX #17
    36:19
    35 Minute Complete Upper Body SCORCHER - Champion REMIX #17

    35 Minute Complete Upper Body SCORCHER - Champion REMIX #17

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 419
    Weights Used: 15-35lbs [6.8-15.9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Stepping Jacks
    02 - Torso Twists
    03 - Arm Swings
    04 - Inchworms
    05 - Plank Threaders

    01 - Dual Hang Press
    02 - Dive-Bomber...

  • 30 Minute Japanese Walking Method Workout (4000 Steps) - WALK #08
    31:41
    30 Minute Japanese Walking Method Workout (4000 Steps) - WALK #08

    30 Minute Japanese Walking Method Workout (4000 Steps) - WALK #08

    Equipment Needed: No Equipment
    Level: Intermediate
    Calories Burned: 500
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:
    01 - S2S Hug & Love Steps
    02 - Half Squat Kick-Backs
    03 - F2B Windmill Walks
    04 - Knee Tap Drives
    05 - S2S Hi-Low Block Raise Shuffle
    06 - Slant Jack Elbow Twists L
    07 -...

  • 30 Minute Japanese Walking Method Workout (4000 Steps) - WALK #08 (Music)
    31:41
    30 Minute Japanese Walking Method Workout (4000 Steps) - WALK #08 (Music)

    30 Minute Japanese Walking Method Workout (4000 Steps) - WALK #08 (Music)

    Equipment Needed: No Equipment
    Level: Intermediate
    Calories Burned: 500
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:
    01 - S2S Hug & Love Steps
    02 - Half Squat Kick-Backs
    03 - F2B Windmill Walks
    04 - Knee Tap Drives
    05 - S2S Hi-Low Block Raise Shuffle
    06 - Slant Jack Elbow Twists L
    07 -...

  • 30 Minute 4000 Steps Active Recovery Walking Workout - WALK #07 (Music)
    31:47
    30 Minute 4000 Steps Active Recovery Walking Workout - WALK #07 (Music)

    30 Minute 4000 Steps Active Recovery Walking Workout - WALK #07 (Music)

    Equipment Needed: No Equipment + Mat
    Level: Beginner-Intermediate
    Calories Burned: 386
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    01 - Base Step
    02 - Shoulder Stretch Steps
    03 - GRND In-Steps
    04 - Alt S2S Windmill Walks
    05 - Pull-Back Step-Backs
    06 - Alt Reach Low Kicks
    07 - Alt Dr...

  • 30 Minute Full Body Deep Stretch & Recovery - Champion REMIX #14
    31:17
    30 Minute Full Body Deep Stretch & Recovery - Champion REMIX #14

    30 Minute Full Body Deep Stretch & Recovery - Champion REMIX #14

    Equipment Needed: No Equipment + Mat
    Level: Beginner-Intermediate
    Calories Burned: 78
    Weights Used: None
    Intervals: 40/15

    Workout Breakdown:

    01 - Modified Sun Flow
    02 - Light Hug Knees
    03 - Pull In Knees L
    04 - Pull In Knees R
    05 - Happy Baby
    06 - Halfy Baby L
    07 - Halfy Baby R
    08 - World's ...

  • 30 Minute Full Body Deep Stretch & Recovery - Champion REMIX #14 (Music)
    31:17
    30 Minute Full Body Deep Stretch & Recovery - Champion REMIX #14 (Music)

    30 Minute Full Body Deep Stretch & Recovery - Champion REMIX #14 (Music)

    Equipment Needed: No Equipment + Mat
    Level: Beginner-Intermediate
    Calories Burned: 78
    Weights Used: None
    Intervals: 40/15

    Workout Breakdown:

    01 - Modified Sun Flow
    02 - Light Hug Knees
    03 - Pull In Knees L
    04 - Pull In Knees R
    05 - Happy Baby
    06 - Halfy Baby L
    07 - Halfy Baby R
    08 - World's ...

  • 30 Minute 4000 Steps Active Recovery Walking Workout - WALK #07
    31:47
    30 Minute 4000 Steps Active Recovery Walking Workout - WALK #07

    30 Minute 4000 Steps Active Recovery Walking Workout - WALK #07

    Equipment Needed: No Equipment + Mat
    Level: Beginner-Intermediate
    Calories Burned: 386
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    01 - Base Step
    02 - Shoulder Stretch Steps
    03 - GRND In-Steps
    04 - Alt S2S Windmill Walks
    05 - Pull-Back Step-Backs
    06 - Alt Reach Low Kicks
    07 - Alt Dr...

  • 35 Minute Full Body Hyper Hi-Low Abs Workout - Champion REMIX #13 (Music)
    36:23
    35 Minute Full Body Hyper Hi-Low Abs Workout - Champion REMIX #13 (Music)

    35 Minute Full Body Hyper Hi-Low Abs Workout - Champion REMIX #13 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 446
    Weights Used: 10-35lbs [4.5-15.9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Squat Side Reach
    02 - Torso Twists
    03 - Side Lunge Taps
    04 - Windmill Sweeps
    05 - Inchworms

    01 - Dbl Back Fly Curls
    02 - C...

  • 30 Minute Walking Workout with Weights (4000 Steps) - WALK #06
    31:27
    30 Minute Walking Workout with Weights (4000 Steps) - WALK #06

    30 Minute Walking Workout with Weights (4000 Steps) - WALK #06

    Equipment Needed: Light Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 515
    Weights Used: 3lbs [1.4kg]
    Intervals: 30/15

    Workout Breakdown:

    01 - DB March
    02 - DB Curl Press March
    03 - Alt Press Kick-Outs
    04 - Carry GRND Step-Overs
    05 - Cross-Body Curl Steps
    06 - S2S Curl Pump Steps
    07 -...

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