NEW ESSENTIALS WORKOUTS

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  • 30 Minute 4000 Steps POWER Walking Workout - WALK #01
    31:29
    30 Minute 4000 Steps POWER Walking Workout - WALK #01

    30 Minute 4000 Steps POWER Walking Workout - WALK #01

    Equipment Needed: No Equipment
    Level: Intermediate
    Calories Burned: 509
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    01 - Kick the Tires
    02 - Dbl Side Step Claps
    03 - In & Out Gravity Steps
    04 - S2S Shoulder CAR Steps
    05 - Knee Tap Drives
    06 - S2S Stutter Step-Overs
    07 - F2B Jump Rop...

  • 30 Minute 4000 Steps POWER Walking Workout - WALK #01 (Music)
    31:28
    30 Minute 4000 Steps POWER Walking Workout - WALK #01 (Music)

    30 Minute 4000 Steps POWER Walking Workout - WALK #01 (Music)

    Equipment Needed: No Equipment
    Level: Intermediate
    Calories Burned: 509
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    01 - Kick the Tires
    02 - Dbl Side Step Claps
    03 - In & Out Gravity Steps
    04 - S2S Shoulder CAR Steps
    05 - Knee Tap Drives
    06 - S2S Stutter Step-Overs
    07 - F2B Jump Rop...

  • 30 Minute Full Body Deep Stretch & Recovery - Champion REMIX #07 (Music)
    31:23
    30 Minute Full Body Deep Stretch & Recovery - Champion REMIX #07 (Music)

    30 Minute Full Body Deep Stretch & Recovery - Champion REMIX #07 (Music)

    Equipment Needed: No Equipment + Mat
    Level: Beginner-Intermediate
    Calories Burned: 148
    Weights Used: None
    Intervals: 40/5

    Workout Breakdown:

    01 - Cat-Cow
    02 - Modified Sun Flow
    03 - World's Best Stretch L
    04 - World's Best Stretch R
    05 - Winding Child's Pose
    06 - Side Stretch L/R
    07 - F2B Wr...

  • 30 Minute Full Body Deep Stretch & Recovery - Champion REMIX #07
    31:23
    30 Minute Full Body Deep Stretch & Recovery - Champion REMIX #07

    30 Minute Full Body Deep Stretch & Recovery - Champion REMIX #07

    Equipment Needed: No Equipment + Mat
    Level: Beginner-Intermediate
    Calories Burned: 148
    Weights Used: None
    Intervals: 40/5

    Workout Breakdown:

    01 - Cat-Cow
    02 - Modified Sun Flow
    03 - World's Best Stretch L
    04 - World's Best Stretch R
    05 - Winding Child's Pose
    06 - Side Stretch L/R
    07 - F2B Wr...

  • 35 Minute Kickboxing Core & Abs HIIT Workout - Champion REMIX #06
    37:00
    35 Minute Kickboxing Core & Abs HIIT Workout - Champion REMIX #06

    35 Minute Kickboxing Core & Abs HIIT Workout - Champion REMIX #06

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 515
    Weights Used: 10-25lbs [4.5-11.3kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Dbl Jack Jabs
    03 - Side Lunge Taps
    04 - F2B Kicks
    05 - Sweeping Windmill

    01 - 180 Hook Sprints
    02 - Hero Ta...

  • 35 Minute Kickboxing Core & Abs HIIT Workout - Champion REMIX #06 (Music)
    37:00
    35 Minute Kickboxing Core & Abs HIIT Workout - Champion REMIX #06 (Music)

    35 Minute Kickboxing Core & Abs HIIT Workout - Champion REMIX #06 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 515
    Weights Used: 10-25lbs [4.5-11.3kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Dbl Jack Jabs
    03 - Side Lunge Taps
    04 - F2B Kicks
    05 - Sweeping Windmill

    01 - 180 Hook Sprints
    02 - Hero Ta...

  • 30 Minute Full Body Mobility Flow & Recovery - Champion REMIX #04
    31:16
    30 Minute Full Body Mobility Flow & Recovery - Champion REMIX #04

    30 Minute Full Body Mobility Flow & Recovery - Champion REMIX #04

    Equipment Needed: No Equipment + Mat
    Level: Intermediate
    Calories Burned: 206
    Weights Used: None
    Intervals: 40/10

    Workout Breakdown:

    01 - Shoulder Rolls
    02 - Sweeping Windmills
    03 - Bent Trunk Twists
    04 - Low Cossack Shifts
    05 - Forward Bend Twists
    06 - Winding Cat Cow
    07 - Kneeling Shoulder ...

  • 30 Minute Full Body Mobility Flow & Recovery - Champion REMIX #04 (Music)
    31:16
    30 Minute Full Body Mobility Flow & Recovery - Champion REMIX #04 (Music)

    30 Minute Full Body Mobility Flow & Recovery - Champion REMIX #04 (Music)

    Equipment Needed: No Equipment + Mat
    Level: Intermediate
    Calories Burned: 206
    Weights Used: None
    Intervals: 40/10

    Workout Breakdown:

    01 - Shoulder Rolls
    02 - Sweeping Windmills
    03 - Bent Trunk Twists
    04 - Low Cossack Shifts
    05 - Forward Bend Twists
    06 - Winding Cat Cow
    07 - Kneeling Shoulder ...

  • 35 Minute Complete Upper Body Strength Pump - Champion REMIX #03
    36:23
    35 Minute Complete Upper Body Strength Pump - Champion REMIX #03

    35 Minute Complete Upper Body Strength Pump - Champion REMIX #03

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 406
    Weights Used: 10-30lbs [4.5-13.6kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Back Pull Steps
    02 - Windmill Sweeps
    03 - Inchworms
    05 - Hot Hand Threaders
    04 - Standing Swimmers

    01 - Back Fly Curl Pres...

  • 35 Minute Complete Upper Body Strength Pump - Champion REMIX #03 (Music)
    36:23
    35 Minute Complete Upper Body Strength Pump - Champion REMIX #03 (Music)

    35 Minute Complete Upper Body Strength Pump - Champion REMIX #03 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 406
    Weights Used: 10-30lbs [4.5-13.6kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Back Pull Steps
    02 - Windmill Sweeps
    03 - Inchworms
    05 - Hot Hand Threaders
    04 - Standing Swimmers

    01 - Back Fly Curl Pres...

  • 35 Minute Lower Body Butt & Abs + Bands - Champion REMIX #02 (Music)
    36:28
    35 Minute Lower Body Butt & Abs + Bands - Champion REMIX #02 (Music)

    35 Minute Lower Body Butt & Abs + Bands - Champion REMIX #02 (Music)

    Equipment Needed: Dumbbells + Yoga Block + Mini Bands + Mat
    Level: Intermediate-Advanced
    Calories Burned: 463
    Weights Used: 15-50lbs [6.8-22.7kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Bounce Tap Squats
    03 - Side Lunge Taps
    04 - Squat Ab Twists
    05 - Windmill Sweeps

    ...

  • 35 Minute Lower Body Butt & Abs + Bands - Champion REMIX #02
    36:29
    35 Minute Lower Body Butt & Abs + Bands - Champion REMIX #02

    35 Minute Lower Body Butt & Abs + Bands - Champion REMIX #02

    Equipment Needed: Dumbbells + Yoga Block + Mini Bands + Mat
    Level: Intermediate-Advanced
    Calories Burned: 463
    Weights Used: 15-50lbs [6.8-22.7kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Bounce Tap Squats
    03 - Side Lunge Taps
    04 - Squat Ab Twists
    05 - Windmill Sweeps

    ...

  • 30 Minute LEVEL-UP Lunges Practice & Progress - ALL LEVELS #020 (Music)
    31:48
    30 Minute LEVEL-UP Lunges Practice & Progress - ALL LEVELS #020 (Music)

    30 Minute LEVEL-UP Lunges Practice & Progress - ALL LEVELS #020 (Music)

    Equipment Needed: Dumbbells + Mat + Wall
    Level: Intermediate
    Calories Burned: 331
    Weights Used: 15-20lbs [6.8-9kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - High March
    02 - Hurdle Steps
    03 - Half Jack Squat Step-Outs
    04 - S2S BW Lunges
    05 - BW Split Stance Step-Backs
    06 - Wall Leg Swing...

  • 30 Minute LEVEL-UP Lunges Practice & Progress - ALL LEVELS #020
    31:48
    30 Minute LEVEL-UP Lunges Practice & Progress - ALL LEVELS #020

    30 Minute LEVEL-UP Lunges Practice & Progress - ALL LEVELS #020

    Equipment Needed: Dumbbells + Mat + Wall
    Level: Intermediate
    Calories Burned: 331
    Weights Used: 15-20lbs [6.8-9kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - High March
    02 - Hurdle Steps
    03 - Half Jack Squat Step-Outs
    04 - S2S BW Lunges
    05 - BW Split Stance Step-Backs
    06 - Wall Leg Swing...

  • 30 Minute Standing Full Body Unilateral Metcon Strength - ALL LEVELS #019(Music)
    31:29
    30 Minute Standing Full Body Unilateral Metcon Strength - ALL LEVELS #019(Music)

    30 Minute Standing Full Body Unilateral Metcon Strength - ALL LEVELS #019(Music)

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 397
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - OH Hinge Twist Reach
    03 - S2S 1-2 Step-Over Squats
    04 - OH Rev Lunges
    05 - Pot Stirs L
    06 - Pot Stirs R
    07 - Ham Scoop ...

  • 30 Minute Standing Full Body Unilateral Metcon Strength - ALL LEVELS #019
    31:29
    30 Minute Standing Full Body Unilateral Metcon Strength - ALL LEVELS #019

    30 Minute Standing Full Body Unilateral Metcon Strength - ALL LEVELS #019

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 397
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - OH Hinge Twist Reach
    03 - S2S 1-2 Step-Over Squats
    04 - OH Rev Lunges
    05 - Pot Stirs L
    06 - Pot Stirs R
    07 - Ham Scoop ...

  • 30 Minute Cardio Abs & Core HIIT Workout - ALL LEVELS #018 (Music)
    31:21
    30 Minute Cardio Abs & Core HIIT Workout - ALL LEVELS #018 (Music)

    30 Minute Cardio Abs & Core HIIT Workout - ALL LEVELS #018 (Music)

    Equipment Needed: No Equipment + Mat
    Level: Intermediate
    Calories Burned: 433
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Dbl Slant Drives
    02 - Step-Out Jacks
    03 - Standing Twists
    04 - Windmill Sweeps
    05 - Standing Ab Crunch
    06 - Butt Kick Pull Backs
    07 - Balance Knee P...

  • 30 Minute Cardio Abs & Core HIIT Workout - ALL LEVELS #018
    31:21
    30 Minute Cardio Abs & Core HIIT Workout - ALL LEVELS #018

    30 Minute Cardio Abs & Core HIIT Workout - ALL LEVELS #018

    Equipment Needed: No Equipment + Mat
    Level: Intermediate
    Calories Burned: 433
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Dbl Slant Drives
    02 - Step-Out Jacks
    03 - Standing Twists
    04 - Windmill Sweeps
    05 - Standing Ab Crunch
    06 - Butt Kick Pull Backs
    07 - Balance Knee P...

  • 30 Minute Upper Body Load & Hold Strength Workout - ALL LEVELS #017 (Music)
    31:23
    30 Minute Upper Body Load & Hold Strength Workout - ALL LEVELS #017 (Music)

    30 Minute Upper Body Load & Hold Strength Workout - ALL LEVELS #017 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 304
    Weights Used: 15-30lbs [6.8-13.6kg]
    Intervals: 40-10/20-20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - Wide Arm Swings
    03 - Pot Stirs L
    04 - Pot Stirs R
    05 - Walkouts
    06 - Mod Push-ups

    01 - Shoulder Press Cu...

  • 30 Minute Upper Body Load & Hold Strength Workout - ALL LEVELS #017
    31:23
    30 Minute Upper Body Load & Hold Strength Workout - ALL LEVELS #017

    30 Minute Upper Body Load & Hold Strength Workout - ALL LEVELS #017

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 304
    Weights Used: 15-30lbs [6.8-13.6kg]
    Intervals: 40-10/20-20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - Wide Arm Swings
    03 - Pot Stirs L
    04 - Pot Stirs R
    05 - Walkouts
    06 - Mod Push-ups

    01 - Shoulder Press Cu...

  • 30 Minute Standing Light Weight Tabata Workout - ALL LEVELS #016 (Music)
    31:18
    30 Minute Standing Light Weight Tabata Workout - ALL LEVELS #016 (Music)

    30 Minute Standing Light Weight Tabata Workout - ALL LEVELS #016 (Music)

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 425
    Weights Used: 10lbs [4.5kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Hi-Wide Drive Taps
    02 - Dbl Slanted Step-Jacks
    03 - S2S U-Squat Jabs
    04 - OH Rev Lunges
    05 - Back Swimmer Hinge
    06 - Ham Scoops

    01 - S2S Hi-L...

  • 30 Minute Standing Light Weight Tabata Workout - ALL LEVELS #016
    31:18
    30 Minute Standing Light Weight Tabata Workout - ALL LEVELS #016

    30 Minute Standing Light Weight Tabata Workout - ALL LEVELS #016

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 425
    Weights Used: 10lbs [4.5kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Hi-Wide Drive Taps
    02 - Dbl Slanted Step-Jacks
    03 - S2S U-Squat Jabs
    04 - OH Rev Lunges
    05 - Back Swimmer Hinge
    06 - Ham Scoops

    01 - S2S Hi-L...

  • 30 Minute Whole Lotta Squats Lower Body Strength - ALL LEVELS #15 (Music)
    31:29
    30 Minute Whole Lotta Squats Lower Body Strength - ALL LEVELS #15 (Music)

    30 Minute Whole Lotta Squats Lower Body Strength - ALL LEVELS #15 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 381
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - S2S Hurdle Walks
    02 - BW Air Squats
    03 - BW U-Squat Lunges
    04 - Windmill Sweeps
    05 - OH Side Lunge Taps
    06 - GRND Squat Walk Calves
    07 - H...

  • 30 Minute Whole Lotta Squats Lower Body Strength - ALL LEVELS #15
    31:29
    30 Minute Whole Lotta Squats Lower Body Strength - ALL LEVELS #15

    30 Minute Whole Lotta Squats Lower Body Strength - ALL LEVELS #15

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 381
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - S2S Hurdle Walks
    02 - BW Air Squats
    03 - BW U-Squat Lunges
    04 - Windmill Sweeps
    05 - OH Side Lunge Taps
    06 - GRND Squat Walk Calves
    07 - H...

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