OPTIMUM - 6-Week Best Workouts Program

OPTIMUM is a 6-Week series comprised of my all-time favorite workouts that we've had at our current studio. I've been "digging through the crates" and was able to rediscover soooooo many jewels that can often get overlooked and I can't wait to take these challenges on with you all again - as we say farewell to our current dojo, and on to our new studio.

Details:
6-Week OPTIMUM
Level: Advanced-Extreme
Time: 30-40 Minutes
5-7 Days Per Week
Equipment: Dumbbells & Mat

32:31

30 Minute "Twin Peaks" Double Pyramid Full Body Burnout - OPTIMUM #01

30 Minute "Twin Peaks" Double Pyramid Full Body Burnout - OPTIMUM #01

Equipment Needed: Dumbbells + Mat
Level: Advanced-EXTREME
Calories Burned: 191-385

Workout Breakdown:

Warm-up

Circuit 01:
01 - 15 - Half Whole Hollers L
02 - 15 - Half Whole Hollers R
03 - 30 - Mechanic Squats
04 - 30 - Squat Twist Thrusters
05 - 45 - Kneeling Row Hops
06 - 45 - Dive-Bomber...
35:37

35 Minute Triple-Double Tempo Upper Body Workout - OPTIMUM #02

35 Minute Triple-Double Tempo Upper Body Workout - OPTIMUM #02

Equipment Needed: Dumbbells + Mat
Level: EXTREME
Calories Burned: 159-328

Workout Breakdown:

Warm-up

01 - 30 - Quick Push-ups
02 - 45 - Standard Push-ups
03 - 60 - Slow Push-ups
04 - 45 - Lawn Press L
05 - 45 - Lawn Press R
06 - 30 - Quick Curls
07 - 45 - Rev Lunge Curls
08 - 60 - Dbl Eccentri...
31:25

30 Minute Cardio Sprint Upgrades - At Home Running Workout - OPTIMUM #03

30 Minute Cardio Sprint Upgrades - At Home Running Workout - OPTIMUM #03

Equipment Needed: No Equipment
Level: Advanced
Calories Burned: 173-352

Workout Breakdown:

Warm-up

01 - Dbl Knee Sprints
02 - F2B Knee Sprints
03 - High Climb Sprints
04 - Washboard Sprints

05 - Quick Sprints
06 - Power Sprints
07 - Half Juggler Sprints
08 - 180 Juggler Sprints

09 - Teac...
36:26

35 Minute MAX REPS Dumbbell Strength Workout - OPTIMUM #04

35 Minute MAX REPS Dumbbell Strength Workout - OPTIMUM #04

Equipment Needed: Dumbbells + Mat
Level: Extreme
Calories Burned: 581
Steps: 1092

Workout Breakdown:

Warm-up
01 - Alt Shoulder Swings
02 - Standing Twists
03 - Side Lunge Taps
04 - Inchworms
05 - Best Stretch L
06 - Best Stretch R

Workout
01 - Suitcase Squats
02 - Plyo Suitcase Lunges
03 - E...
36:45

35 Minute TITANIUM Core / Cardio Abs Workout - OPTIMUM #05

35 Minute TITANIUM Core / Cardio Abs Workout - OPTIMUM #05

Equipment Needed: No Equipment + Mat
Level: Extreme
Calories Burned: 551

Workout Breakdown:

Warm-up:
01 - Butt Kicks Jogs
02 - S2S Shuffle Ab Twists
03 - Dbl Jack Windmill Taps
04 - S2S Lunge Taps
05 - Inchworm Hops

Workout:
01 - STRUGGLERS
02 - Boomerang Catchers L
03 - Alt Rainbow Power Ki...
35:22

35 Minute Triple-Double Tempo Lower Body Workout - OPTIMUM #06

35 Minute Triple-Double Tempo Lower Body Workout - OPTIMUM #06

Equipment Needed: Dumbbells + Mat
Level: EXTREME
Calories Burned: 170-353

Workout Breakdown:

Warm-up

01 - 30 - Quick Front Squats
02 - 45 - Standard Front Squats
03 - 60 - Slow Front Squats
04 - 45 - Rev Lunge Curtsies L
05 - 45 - Rev Lunge Curtsies R
06 - 30 - DB Deadlifts
07 - 45 - HEAVY Hal...
33:40

30 Minute 50 Moves Deep Yoga & Stretching Workout - OPTIMUM #07

30 Minute 50 Moves Deep Yoga & Stretching Workout - OPTIMUM #07

Equipment Needed: Yoga Mat, Block, Elevation, Strap
Level: Intermediate
Calories Burned: 84-135

Workout Breakdown:

01 - Seated Breaths
02 - Cat Cow
03 - Childs Pose
04 - Side Stretch L
05 - Side Stretch R
06 - Rev Shoulder Stretch L
07 - Rev Shoulder Stretch R
08 - Pull In Knees L
09 - Wide Kne...
36:53

35 Minute Full Body Hybrid Evolution 2 (Level-Up) Workout - OPTIMUM #08

35 Minute Full Body Hybrid Evolution 2 (Level-Up) Workout - OPTIMUM #08

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 551

Workout Breakdown:

Warm-up

Circ 01:
01 - ISO DB Swings
02 - Dbl Swing Knee Holds
03 - Swing Switch Burpees
04 - ISO Lift Burpees L
05 - ISO Lift Burpees R
06 - F2B V-Drop Squats

Circ 02: High
01 - In & Out Circ...
41:09

40 Minute 500 REPS COMPLETE Upper Body Workout - OPTIMUM #09

40 Minute 500 REPS COMPLETE Upper Body Workout - OPTIMUM #09

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 512
Steps: 389

Workout Breakdown:

Warm-up:
01 - Alt Shoulder Swings
02 - Standing Twists
03 - Prisoner Spine Circles
04 - Inchworms
05 - Forearm Stretch

Workout:
01 - Alt DBL Curls
02 - MAX Push-ups
03 - Renegade Rows...
31:33

30 Minute INTENSE All Standing Cardio Kickboxing Workout - OPTIMUM #10

30 Minute INTENSE All Standing Cardio Kickboxing Workout - OPTIMUM #10

Equipment Needed: No Equipment + Mat
Level: Advanced-Extreme
Calories Burned: 501

Workout Breakdown:

Warm-up:
01 - Brisk Jacks
02 - Grapple Hops L
03 - S2S Squat Kick Reach
04 - Grapple Hops R
05 - Side Jab Squat Scoops

Workout:
01 - S2S Hook-Knee Shuffle Sprints
02 - Dbl Elbow Back Fist Sid...
36:57

35 Minute Sticky Sets Compound Dumbbells KILLER Workout - OPTIMUM #11

35 Minute Sticky Sets Compound Dumbbells KILLER Workout - OPTIMUM #11

Equipment Needed: Dumbbells + Mat
Level: Advanced-EXTREME
Calories Burned: 383

Workout Breakdown:

Warm-up

Circuit 01
01 - Mechanic Squats
02 - Switch Lunge Curls
03 - Donkey Hops
04 - Close Squeeze Push-ups
05 - Negative Squat Hops

Circuit 02
01 - Back Fly Curls
02 - Frogger Push
03 - Dbl Pow...
36:11

35 Minute Cardio Core Hybrid HIIT Workout - OPTIMUM #12

35 Minute Cardio Core Hybrid HIIT Workout - OPTIMUM #12

Equipment Needed: Dumbbells + Mat
Level: Advanced-EXTREME
Calories Burned: 489

Workout Breakdown:

Warm-up

01 - Traffic Sprints
02 - In & Out V-Crunch
03 - Side X Abs L
04 - Traffic Sprints
05 - In & Out V-Crunch
06 - Side X Abs R
07 - Hello My Ladies L
08 - ISO Press Tucks L
09 - DB Deadbugs L...
37:03

35 Minute Complete Lower Body Strength Workout - OPTIMUM #13

35 Minute Complete Lower Body Strength Workout - OPTIMUM #13

Equipment Needed: Dumbbells + Mat + Yoga Block
Level: Advanced-EXTREME
Calories Burned: 461

Workout Breakdown:

Warm-up

01 - ISO Lift Burpees L
02 - Ladder Lunges L
03 - Lunge Holds L
04 - Half-Whole Deadlifts
05 - ISO Lift Burpees R
06 - Ladder Lunges R
07 - Lunge Holds R
08 - Ninja Hop Squ...
32:57

30 Minute 50 Moves Deep Yoga & Stretching Workout 2 - OPTIMUM #14

30 Minute 50 Moves Deep Yoga & Stretching Workout 2 - OPTIMUM #14

Equipment Needed: Yoga Mat, Block, Elevation, Strap, Bolster
Level: Intermediate
Calories Burned: 135

Workout Breakdown:

01 - Seated Breaths
02 - Cat Cow
03 - Childs Pose
04 - Side Stretch L
05 - Side Stretch R
06 - Rev Shoulder Stretch L
07 - Rev Shoulder Stretch R
08 - Pull In Knees L
09 - Ha...
31:47

30 Minute Tabata HIIT Tag Team Workout - OPTIMUM #15

30 Minute Tabata HIIT Tag Team Workout - OPTIMUM #15

Equipment Needed: Dumbbells + Mat
Level: EXTREME
Calories Burned: 358

Workout Breakdown:

Warm-up

Circuit 01:
01 - Burpee Sprint Ladders
02 - Thrusters
03 - S2F Lunge Passes
04 - Grabber Tap Kick Taps
05 - Jack Thrust Push-ups

Circuit 02:
01 - S2S Plyo Heismans
02 - Dbl Swing Press
03 - Hop-Ov...
36:22

35 Minute Unilateral Upper Body Strength Workout - OPTIMUM #16

35 Minute Unilateral Upper Body Strength Workout - OPTIMUM #16

Equipment Needed: Dumbbells + Mat
Level: Advanced-EXTREME
Calories Burned: 420

Workout Breakdown:

Warm-up

01 - Dbl Lawn Press L
02 - Staggered Push-ups L
03 - Dbl Lawn Press R
04 - Staggered Push-ups R
05 - Kneeling In & Out Curls L
06 - ISO Kneeling Rows L
07 - Kneeling In & Out Curls R
08...
31:11

30 Minute Full Body Yoga HIIT Sweat Session - OPTIMUM #17

30 Minute Full Body Yoga HIIT Sweat Session - OPTIMUM #17

Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 358

Workout Breakdown:

Warm-up:
01 - Standing Twists
02 - Rev Sumo Squat Turns
03 - The Windmill
04 - Alt Cossack to Plank
05 - Patty Cake Wrists

Workout:
01 - Vinyasa Burpees
02 - Alt Handstands
03 - 180 Ball Slam Hops
04...
32:05

30 Minute HEAVY Strength & Squeeze Workout - OPTIMUM #18

30 Minute HEAVY Strength & Squeeze Workout - OPTIMUM #18

Equipment Needed: Dumbbells + Mat
Level: EXTREME
Calories Burned: 315

Workout Breakdown:

Warm-up

01 - HEAVY Man-Makers
02 - Slow Bulgarians L
03 - HEAVY Dbl Curl Stacks
04 - Slow Bulgarians R
05 - Close Squeeze Push-ups
06 - Renegade Rows
07 - Thrusters
08 - HEAVY DB Hip Thrusts
09 - Kneeling ...
41:30

40 Minute Full Body Core & Abs Strength Power Workout - OPTIMUM #19

40 Minute Full Body Core & Abs Strength Power Workout - OPTIMUM #19

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 456
Steps: 829

Workout Breakdown:

Warm-up:
01 - Standing OH Twists
02 - Balanced Hip Gates
03 - Windmill Sweeps
04 - Kang Squats
05 - Inchworm Cobras

Workout:
01 - Balanced Skater Kicks L
02 - Standing Field Goal Kick...
36:45

35 Minute Unilateral Lower Body Strength Workout - OPTIMUM #20

35 Minute Unilateral Lower Body Strength Workout - OPTIMUM #20

Equipment Needed: Dumbbells + Yoga Block + Mat
Level: EXTREME
Calories Burned: 491

Workout Breakdown:

Warm-up

01 - In & Out Squat Drops L
02 - Elevated Lunges L
03 - In & Out Squat Drops R
04 - Elevated Lunges R
05 - In & Out Liberty Swings L
06 - ISO Lift Burpees L
07 - In & Out Liberty Sw...
31:31

30 Minute Recovery & Mobility Deep Stretch - OPTIMUM #21

30 Minute Recovery & Mobility Deep Stretch - OPTIMUM #21

Equipment Needed: No Equipment + Mat
Level: Beginner - Intermediate
Calories Burned: 184

Workout Breakdown:

01 - Standing Twist Side Bends
02 - T-Spine Flow
03 - The Windmill
04 - Pancake Rocks
05 - S2S Walking Ham Bounce
06 - Cat Cow
07 - Rocking Best Stretch
08 - Lizard Openers L
09 - Deep...
36:39

35 Minute Total Body Count-Down New Year Themed Workout - OPTIMUM 22

35 Minute Total Body Count-Down New Year Themed Workout - OPTIMUM 22

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 554

Workout Breakdown:

Warm-up:
01 - Fresh Start Sprints
02 - Shooting Star Jacks
03 - Side Lunge Rewinds L
04 - New Horizon Crawls
05 - Side Lunge Rewinds R
06 - Clock Winders

Circuit 01:
10 - Juggle Time Sprints
09 ...
36:15

35 MIN 500 MAX Reps Upper Body Workout - OPTIMUM 23

35 MIN 500 MAX Reps Upper Body Workout - OPTIMUM 23

Equipment Needed: Dumbbells + Mat
Level: EXTREME
Calories Burned: 352

Workout Breakdown:

Warm-up

01 - MAX Push-ups
02 - Piston Curls
03 - L2R Row Flys
04 - Kneeling Rows
05 - Quick Chest Press
06 - DB Pull-Overs
07 - W-Curl Pumps
08 - Lawn Press L
09 - Quick Half & Half Push
10 - Lawn Press R
...
36:25

35 Minute Full Body Power Yoga / Cardio HIIT Fusion Workout - OPTIMUM 24

35 Minute Full Body Power Yoga / Cardio HIIT Fusion Workout - OPTIMUM 24

Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 515

Workout Breakdown:

Warm-up

01 - Vinyasa Burpees
02 - Switch Lunge Swing Kicks
03 - Wild Thing Thrusts
04 - S2S Squat Kick Reach
05 - Warrior 3 Sprints
06 - Beast Mode Threaders
07 - 180 Drop Worm Burpees
08 - Rev Crab...