NEW ESSENTIALS WORKOUTS

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  • 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 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 Lazy Day Light Weight Full Body Workout - GIFTMAS Day 17
    21:59
    20 Minute Lazy Day Light Weight Full Body Workout - GIFTMAS Day 17

    20 Minute Lazy Day Light Weight Full Body Workout - GIFTMAS Day 17

    Equipment Needed: Light Dumbbells
    Level: Beginner
    Calories Burned: 218
    Weights Used: 10lbs [4.5kg]
    Intervals: 30/15

    Workout Breakdown:

    *Warm up before starting

    01 - Alt Arnold Press Steps
    02 - Dual Twist Curls
    03 - Alt DB Back Flys
    04 - L2R Standing Chest Flys
    05 - Pull-Down Crunch Drives
    06...

  • 15 Minute Shoulder & Triceps Workout - GIFTMAS Day 02
    16:36
    15 Minute Shoulder & Triceps Workout - GIFTMAS Day 02

    15 Minute Shoulder & Triceps Workout - GIFTMAS Day 02

    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 Lazy Day Light Weight Full Body Workout - GIFTMAS Day 17 (Music)
    21:59
    20 Minute Lazy Day Light Weight Full Body Workout - GIFTMAS Day 17 (Music)

    20 Minute Lazy Day Light Weight Full Body Workout - GIFTMAS Day 17 (Music)

    Equipment Needed: Light Dumbbells
    Level: Beginner
    Calories Burned: 218
    Weights Used: 10lbs [4.5kg]
    Intervals: 30/15

    Workout Breakdown:

    *Warm up before starting

    01 - Alt Arnold Press Steps
    02 - Dual Twist Curls
    03 - Alt DB Back Flys
    04 - L2R Standing Chest Flys
    05 - Pull-Down Crunch Drives
    06...

  • 15 Minute Standing Mobility & Recovery Workout - GIFTMAS Day 14 (Music)
    16:06
    15 Minute Standing Mobility & Recovery Workout - GIFTMAS Day 14 (Music)

    15 Minute Standing Mobility & Recovery Workout - GIFTMAS Day 14 (Music)

    Equipment Needed: No Equipment + Mat
    Level: Intermediate
    Calories Burned: 148
    Weights Used: None
    Intervals: 40/10

    Workout Breakdown:

    *Warm up before starting
    01 - In & Out T-Spine Flex
    02 - S2S Hurdle Steps
    03 - Alt Staggered Squats
    04 - OH-Twist Good Mornings
    05 - Rev Lunge T-Rotations
    06 - B...

  • 15 Minute Standing Mobility & Recovery Workout - GIFTMAS Day 14
    16:06
    15 Minute Standing Mobility & Recovery Workout - GIFTMAS Day 14

    15 Minute Standing Mobility & Recovery Workout - GIFTMAS Day 14

    Equipment Needed: No Equipment + Mat
    Level: Intermediate
    Calories Burned: 148
    Weights Used: None
    Intervals: 40/10

    Workout Breakdown:

    *Warm up before starting
    01 - In & Out T-Spine Flex
    02 - S2S Hurdle Steps
    03 - Alt Staggered Squats
    04 - OH-Twist Good Mornings
    05 - Rev Lunge T-Rotations
    06 - B...

  • 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...

  • 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...

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

    20 Minute Floor-Only Upper Body Workout - GIFTMAS Day 09

    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 -...

  • 15 Minute Extended Full Body Warm Up - GIFTMAS Day 07 (Music)
    16:31
    15 Minute Extended Full Body Warm Up - GIFTMAS Day 07 (Music)

    15 Minute Extended Full Body Warm Up - GIFTMAS Day 07 (Music)

    Equipment Needed: No Equipment + Mat
    Level: Beginner-Intermediate
    Calories Burned: 206
    Weights Used: None
    Intervals: 25sec

    Workout Breakdown:

    01 - Pogo Hops
    02 - Standing Twists
    03 - S2S Hurdle Steps
    04 - Jumping Jacks
    05 - OH Side Lunge Taps
    06 - OH-Twist Good Mornings
    07 - BW TYAs
    08 - Pot S...

  • 15 Minute Extended Full Body Warm Up - GIFTMAS Day 07
    16:31
    15 Minute Extended Full Body Warm Up - GIFTMAS Day 07

    15 Minute Extended Full Body Warm Up - GIFTMAS Day 07

    Equipment Needed: No Equipment + Mat
    Level: Beginner-Intermediate
    Calories Burned: 206
    Weights Used: None
    Intervals: 25sec

    Workout Breakdown:

    01 - Pogo Hops
    02 - Standing Twists
    03 - S2S Hurdle Steps
    04 - Jumping Jacks
    05 - OH Side Lunge Taps
    06 - OH-Twist Good Mornings
    07 - BW TYAs
    08 - Pot S...

  • 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...

  • 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...

  • 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...

  • 5 Minute Full Body Cool Down Stretch #001
    05:52
    5 Minute Full Body Cool Down Stretch #001

    5 Minute Full Body Cool Down Stretch #001

    Equipment Needed: No Equipment + Mat
    Level: Beginner
    Calories Burned: 206
    Weights Used: None
    Intervals: 25sec

    01 - Hugs & Love
    02 - Sunrise to Pancakes
    03 - Bent Triangle Twists
    04 - Cat Cow
    05 - Modified Sun Flow
    06 - Alt Side Stretch
    07 - Lizard Openers L
    08 - Lizard Openers R
    09 - Alt Pin the...

  • 5 Minute Full Body Cool Down Stretch #001 (Music)
    05:52
    5 Minute Full Body Cool Down Stretch #001 (Music)

    5 Minute Full Body Cool Down Stretch #001 (Music)

    Equipment Needed: No Equipment + Mat
    Level: Beginner
    Calories Burned: 206
    Weights Used: None
    Intervals: 25sec

    01 - Hugs & Love
    02 - Sunrise to Pancakes
    03 - Bent Triangle Twists
    04 - Cat Cow
    05 - Modified Sun Flow
    06 - Alt Side Stretch
    07 - Lizard Openers L
    08 - Lizard Openers R
    09 - Alt Pin the...

  • 5 Minute Full Body Warm Up #001 (Music)
    05:57
    5 Minute Full Body Warm Up #001 (Music)

    5 Minute Full Body Warm Up #001 (Music)

    Equipment Needed: No Equipment + Mat
    Level: Beginner
    Calories Burned: 206
    Weights Used: None
    Intervals: 25sec

    Workout Breakdown:

    01 - Butt Kicks
    02 - Hug & Love Drives
    03 - Jumping Jacks
    04 - Rainbow Swing Knees
    05 - Windmill Sweeps
    06 - S2S Step Squats
    07 - OH Rev Lunges
    08 - Kang Squats
    09 -...

  • 5 Minute Full Body Warm Up #001
    05:57
    5 Minute Full Body Warm Up #001

    5 Minute Full Body Warm Up #001

    Equipment Needed: No Equipment + Mat
    Level: Beginner
    Calories Burned: 206
    Weights Used: None
    Intervals: 25sec

    Workout Breakdown:

    01 - Butt Kicks
    02 - Hug & Love Drives
    03 - Jumping Jacks
    04 - Rainbow Swing Knees
    05 - Windmill Sweeps
    06 - S2S Step Squats
    07 - OH Rev Lunges
    08 - Kang Squats
    09 -...

  • 35 Minute Turkey Burn Tabata Thanksgiving Workout (Light Weights) (Music)
    37:16
    35 Minute Turkey Burn Tabata Thanksgiving Workout (Light Weights) (Music)

    35 Minute Turkey Burn Tabata Thanksgiving Workout (Light Weights) (Music)

    Equipment Needed: Light Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 552
    Weights Used: 10lbs [4.5kg]
    Intervals: 20/10

    Workout Breakdown:

    Warm-up
    01 - Wide Hug & Pull
    02 - Prayer Tap Lunges L
    03 - Prayer Tap Lunges R
    04 - Alt Turkey Flap Jacks
    05 - ''Ham'' Tap Rev Lunges
    06 - Uninvit...

  • 35 Minute Turkey Burn Tabata Thanksgiving Workout (Light Weights)
    37:16
    35 Minute Turkey Burn Tabata Thanksgiving Workout (Light Weights)

    35 Minute Turkey Burn Tabata Thanksgiving Workout (Light Weights)

    Equipment Needed: Light Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 552
    Weights Used: 10lbs [4.5kg]
    Intervals: 20/10

    Workout Breakdown:

    Warm-up
    01 - Wide Hug & Pull
    02 - Prayer Tap Lunges L
    03 - Prayer Tap Lunges R
    04 - Alt Turkey Flap Jacks
    05 - ''Ham'' Tap Rev Lunges
    06 - Uninvit...

  • 30 Minute Knee-Friendly Lower Body Workout (No Lunges or Squats) (Music)
    31:21
    30 Minute Knee-Friendly Lower Body Workout (No Lunges or Squats) (Music)

    30 Minute Knee-Friendly Lower Body Workout (No Lunges or Squats) (Music)

    Equipment Needed: Dumbbells + Mat + Wall
    Level: Intermediate
    Calories Burned: 374
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Butt Kick Pull-Backs
    02 - S2S Hurdle Steps
    03 - Standing Twists
    04 - Windmill Sweeps
    05 - Wall Leg Swings L
    06 - Wall Leg Swings R

    01 - ...

  • 30 Minute Knee-Friendly Lower Body Workout (No Lunges or Squats)
    31:21
    30 Minute Knee-Friendly Lower Body Workout (No Lunges or Squats)

    30 Minute Knee-Friendly Lower Body Workout (No Lunges or Squats)

    Equipment Needed: Dumbbells + Mat + Wall
    Level: Intermediate
    Calories Burned: 374
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Butt Kick Pull-Backs
    02 - S2S Hurdle Steps
    03 - Standing Twists
    04 - Windmill Sweeps
    05 - Wall Leg Swings L
    06 - Wall Leg Swings R

    01 - ...

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