Estimated Calories Burned:
278-489

Equipment Needed:
No Equipment + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Side Jab Abs L
02 - S2S Ground Worms
03 - Side Jab Abs R
04 - S2S Grounded Burpees
05 - ISO Dive-Bombers
06 - 1-2 Tap Crunch
07 - Seated Corenadoes
08 - Tri...

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Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) ...

Estimated Calories Burned:
165-335

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 ...

Equipment Needed: No Equipment + Mat
Level: Advanced-Extreme
Calories Burned: 463

Workout Breakdown:

Warm-up:
01 - Joy Swings
02 - Present Pass Jacks
03 - S2S Elf Ropes
04 - S2S Halo Lunges
05 - Ham Scoop Hops
06 - The Windmill

Workout:
01 - Jump Jack Frost
02 - Antler Hop Burpees
03 - F2B S...

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Estimated Calories Burned:
275-542

Equipment Needed:
No Equipment / None + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Pump Break Sprints
02 - Alt Heel Taps
03 - Toe Tap Kicks L
04 - F2B Upper...

Estimated Calories Burned:
82-132

Equipment Needed:
Yoga Mat, Broom Stick (Yoga Strap Optional)

Level:
Intermediate

Workout Breakdown:

01 - Head Rolls L/R
02 - Cat Cow / Spine Winds
03 - Side Stretch L/R
04 - Rev Shoulder Stretch L
05 - Rev Shoulder Stretch R
06 - Prone Shoulder Swings
07 -...

Equipment Needed: No Equipment + Mat
Level: Advanced-Extreme
Calories Burned: 487
Weights Used: NONE
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Monster March
02 - Mummy Wraps
03 - Twist & Turn Squats
04 - Zombie Swings
05 - Inchworms
06 - Beast Threaders

01 - Half Whole Hollers
02 - S2S...

Equipment Needed: No Equipment
Level: Beginner
Calories Burned: 196
Steps: 2318

Workout Breakdown:

01 - Base Step
02 - S2S Heisman Shuffle
03 - Dbl Drive Hops
04 - Free Throw Shuffle L
05 - Boxer Grabs L
06 - S2S Skip Rope Knees
07 - Free Throw Shuffle R
08 - Boxer Grabs R
09 - 180 In & Out P...

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Estimated Calories Burned:
251-528

Equipment Needed:
No Equipment / Wall

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Typewriters
02 - ISO Leg Sprints L
03 - Low Writers
04 - ISO Leg Sprints R
05 - Lateral Lung...

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Estimated Calories Burned:
20-44

Equipment Needed:
None

Level:
Beginners

Workout Breakdown:
01 - Hug & Loves
02 - Windmills
03 - Trunk Twists
04 - Forward Rocks
05 - Cat Cow
06 - Child's Pose
07 - Side St...

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Estimated Calories Burned:

Equipment Needed:
None / Bodyweight

Level:
Beginners

Workout Breakdown:
[8 x 3 Circuits]

Warm-up

01 - Marching Knees
02 - Low Heismans
03 - Step Back Kicks
04 - Jack Knee Tap...

Equipment Needed: No Equipment + Mat
Level: Extreme
Calories Burned: 572

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - S2S Dbl Hustle Taps
03 - A-Jacks
04 - Alt Shoestring Squats
05 - The Windmill

Circuit 01:
01 - Jack-5 Burpee Sprints
02 - S2S High Knee Tap-Unders
03 - Mt Kick-Ups
04 - Cl...

Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 526

Workout Breakdown:

Warm-up

01 - Stork Tap Sprints
02 - L2R Burst Worm Dash
03 - Stork Tap Deliveries
04 - S2S Ape Squat Hops
05 - Hustle Tap Crawls L
06 - Bloodhound Lunges
07 - Hustle Tap Crawls R
08 - Peacock Tap Sw...

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

Workout Breakdown:

01 - Base Step
02 - High March
03 - Chest Clap Steps
04 - Back Pull Butt Kicks
05 - Hi-Low Ice Skater Steps
06 - S2S Shuffle Drives
07 - Grounded Jab Step-Backs
...

Equipment Needed: No Equipment
Level: EXTREME
Calories Burned: 490

Workout Breakdown:

Warm-up

01 - F2B Half Juggler Sprints
02 - Slam Tap Squats
03 - Hater Sprints
04 - High Climber Sprints
05 - S2S Grounded Hop-Overs
06 - Half Whole Sprints L
07 - Side Lunge Ab Twists L
08 - Side Knee Uppe...

Equipment Needed: No Equipment
Level: Advanced-EXTREME
Calories Burned: 926

Workout Breakdown:

Warm-up

01 - Quick Pause Sprints
02 - 180 Pause Sprint Hops
03 - Lvl 4 Knee Drives
04 - Lvl 4 Sprints
05 - Balance Tap Drivers L
06 - Swing Kick Tap-Unders L
07 - Balance Tap Drivers R
08 - Swing ...

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Estimated Calories Burned:
121-255

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Sprinter Drills
02 - Squat Ab Burpees
03 - Tri-Knee Combo
04 - Relay Climbers
05 ...

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Estimated Calories Burned:
251-528

Equipment Needed:
No Equipment / None

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Kung-Fu Hustles L
02 - Dbl Jack Front Side Kick
03 - Kung-Fu Hustles R
04 - Split Kick Burpe...

Equipment Needed: No Equipment
Level: Intermediate-Advanced
Calories Burned: 237
Steps: 2174

Workout Breakdown:

01 - S2S Hi-Low Hurdles
02 - Referee Jacks
03 - Base Stealers L
04 - 180 Hook Sprints
05 - Base Stealers R
06 - Slam Dunk Sprint-Backs
07 - 3-Station Half Jugglers
08 - Defensive Sh...

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Estimated Calories Burned:
334-682

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - Dbl Swing Press
03 - Half-Whole Skaters L
04 - Elevated Push Jacks
05 - Half-Whol...

Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 292

Workout Breakdown:

Warm-up:
01 - Standing Ab Twists
02 - Windmill Sweeps
03 - Rocking Best Stretch
04 - Cat Cow
05 - Alt Scorpion Twists

Workout:
01 - Twist Knee Kick-Backs L
02 - Sprinter Abs
03 - Twist Knee Kick-Bac...

Estimated Calories Burned:
216-429

Equipment Needed:
No Equipment

Level:
Advanced-EXTREME

Workout Breakdown:

01 - Butt Kicks
02 - S2S Heismans
03 - Side Knees
04 - S2S Hustle Taps
05 - Alt Step Jacks
06 - L2R High Knees
07 - Boomerang Sprints L
08 - Hot Hand Sprints
09 - Boomerang Sprints R...

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Estimated Calories Burned:
138-296

Equipment Needed:
No Equipment + Mat

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

Circuit 01
01 - Mud Cleaners
02 - F2B Puddle Splash Hops
03 - S2S Earthworms
04 - Lightning...

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Estimated Calories Burned:
328-661

Equipment Needed:
No Equipment / None

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Hi-Low Hurdles
02 - V-Drop Lunges
03 - S2S Push Climbers
04 - Side Jab Abs
05 - Side Sh...