OPTIMUM - 6-Week Best Workouts Program

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

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OPTIMUM - 6-Week Best Workouts Program
  • 30 Minute "Twin Peaks" Double Pyramid Full Body Burnout - OPTIMUM #01
    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 Minute Triple-Double Tempo Upper Body Workout - OPTIMUM #02
    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...

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

  • 35 Minute MAX REPS Dumbbell Strength Workout - OPTIMUM #04
    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...

  • 35 Minute TITANIUM Core / Cardio Abs Workout - OPTIMUM #05
    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 Minute Triple-Double Tempo Lower Body Workout - OPTIMUM #06
    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...

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

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

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

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

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

  • 35 Minute Cardio Core Hybrid HIIT Workout - OPTIMUM #12
    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...

  • 35 Minute Complete Lower Body Strength Workout - OPTIMUM #13
    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...

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

  • 30 Minute Tabata HIIT Tag Team Workout - OPTIMUM #15
    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...

  • 35 Minute Unilateral Upper Body Strength Workout - OPTIMUM #16
    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...

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

  • 30 Minute HEAVY Strength & Squeeze Workout - OPTIMUM #18
    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 ...

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

  • 35 Minute Unilateral Lower Body Strength Workout - OPTIMUM #20
    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...

  • 30 Minute Recovery & Mobility Deep Stretch - OPTIMUM #21
    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...

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

  • 35 MIN 500 MAX Reps Upper Body Workout - OPTIMUM 23
    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
    ...

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

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