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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 Triple-Set Trickle Sweat Strength Workout - OPTIMUM 25

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

    Workout Breakdown:

    Warm-up

    01 - Thrusters
    02 - Mechanic Squats
    03 - Negative Squat Hops

    04 - Dbl Pike Back Push
    05 - Close Squeeze Push-ups
    06 - DB Pull-Overs

    07 - ISO Bike Passes L
    08 - Shin Huggers
    09 - ISO Bike Passes ...

  • 30 Minute Full Body Level-Up Mobility Workout - OPTIMUM 26

    Equipment Needed: No Equipment + Mat
    Level: Intermediate - Advanced
    Calories Burned: 332

    Workout Breakdown:

    Warm-up:
    01 - T-Spine Flow
    02 - The Windmill
    03 - Alt Staggered Squats
    04 - Alt Cossack Squats
    05 - Standing Ab Twists
    06 - Patty Cake Wrists

    Circ 01:
    01 - OH Rev Lunges
    02 - Rev Sumo ...

  • 35 MIN 500 MAX Reps Lower Body Workout - OPTIMUM 27

    Equipment Needed: Dumbbells + Mat
    Level: EXTREME
    Calories Burned: 512

    Workout Breakdown:

    Warm-up

    01 - MAX Goblet Squats
    02 - Bullet Lunges
    03 - Squat Wide Side Lunge L
    04 - Half Whole Deadlifts
    05 - Squat Wide Side Lunge R
    06 - Quick DB Hip Thrusts
    07 - ISO DB Swings
    08 - In & Out Switch Drops...

  • 35 Minute Full Body Deep Stretch Yoga & Recovery - OPTIMUM 28

    Equipment Needed: Yoga Mat + Broomstick
    Level: Intermediate
    Calories Burned: 153

    Workout Breakdown:

    01 - Cat Cow
    02 - Rev Wrist Stretch
    03 - Wrist Flexion Stretch
    04 - Twisting Child's Pose
    05 - Side Stretch L
    06 - Side Stretch R
    07 - Kneeling Threaders L
    08 - Kneeling Threaders R
    09 - Rev Sho...

  • 35 Minute Double Pyramid Workout - OPTIMUM 29

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 541

    Workout Breakdown:

    Warm-up

    Circuit 01:
    01 - 15 - Brisk Jacks
    02 - 15 - ISO DB Swings
    03 - 30 - S2S Pump Squat Hops
    04 - 30 - Push-up Thrusts
    05 - 45 - Lawnmower Switches
    06 - 45 - Side Lunge Deadlifts
    07 - 60 - L2R Inchw...

  • 35 Minute Triple-Double Tempo Upper Body Workout - OPTIMUM 30

    Equipment Needed: Dumbbells + Mat
    Level: EXTREME
    Calories Burned: 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 Eccentric Cu...

  • 30 Minute INTENSE All Standing Cardio Kickboxing Workout - OPTIMUM 31

    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 EXPLOSIVE Full Body Weighted Vest HIIT Workout - OPTIMUM 32

    Equipment Needed: Weighted Vest or No Equipment
    Level: Advanced-Extreme
    Calories Burned: 562

    Workout Breakdown:

    Warm-up:
    01 - Butt Kicks
    02 - Alt Step Jacks
    03 - The Windmill
    04 - Kang Squats
    05 - Inchworms

    Workout:
    01 - LVL 1 Drills
    02 - Side V Sprints L
    03 - Jab Squat Combo
    04 - Side V Spr...

  • 40 Minute Unilateral Core & Abs Workout - OPTIMUM 33

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 551
    Steps: 692

    Workout Breakdown:

    Warm-up:
    01 - Alt High Hurdle Steps
    02 - BW Halo Lunges
    03 - Standing OH Twists
    04 - Kang Squats
    05 - Beast Mode Threaders

    Workout:
    01 - DB Skater Passes L
    02 - Side Jab Abs L
    03 - S...

  • 40 Minute Complete Lower Body Strength Workout - OPTIMUM 34

    Equipment Needed: Dumbbells, Elevation or Yoga Block, Plates, Wall, Plyo Box, Weighted Vest + Mat
    Level: Advanced-Extreme
    Calories Burned: 524

    Workout Breakdown:

    Warm-up:
    01 - Knee Circle Squats
    02 - Side Back Lunges L
    03 - Kang Squat
    04 - Side Back Lunges R
    05 - The Windmill
    06 - F2B Ham Wal...

  • 30 Minute Full Body Deep Stretch & Recovery - OPTIMUM 35

    Equipment Needed: No Equipment + Mat
    Level: Beginner - Intermediate
    Calories Burned: 115

    Workout Breakdown:

    01 - Patty Cake Wrists
    02 - Cat-Cow
    03 - Kneeling Windmills
    04 - Side Stretch L/R
    05 - Child's Pose Swimmers
    06 - Kneeling T-Elbow Rotations L/R
    07 - Puppy Pose
    08 - Alt Knee Hugs
    09 -...

  • 35 Minute Little Round Long Round Hybrid Burnout - OPTIMUM 36

    Equipment Needed: Dumbbells + Mat
    Level: EXTREME
    Calories Burned: 540

    Workout Breakdown:

    Warm-up

    01 - 30 - Half Whole Sprints L
    02 - 60 - Swing Squat Press
    03 - 30 - Half Whole Sprints R
    04 - 60 - Ladder Push Thrusts
    05 - 30 - Typo Squats
    06 - 60 - Alt DB Floor Snatch
    07 - 30 - Inchworm Sla...

  • 30 Minute Complete Upper Body STRENGTH Workout - OPTIMUM 37

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-EXTREME
    Calories Burned: 285

    Workout Breakdown:

    Warm-up

    01 - Dbl High Pull Curl
    02 - In & Out Mowers L
    03 - Uneven Push-ups L
    04 - Kneeling Switch Press
    05 - Dbl High Pull Curl
    06 - In & Out Mowers R
    07 - Uneven Push-ups R
    08 - Kneeling Switch ...

  • 30 Minute SERIOUS Heart Pumping Cardio HIIT Running Workout - OPTIMUM 38

    Equipment Needed: Bodyweight + Mat
    Level: Advanced-EXTREME
    Calories Burned: 471

    Workout Breakdown:

    Warm-up

    01 - Butt Kicks
    02 - Hustle Tap Hops L
    03 - Alt Step Jacks
    04 - Hustle Tap Hops R
    05 - Fast-Slow Tap-Unders
    06 - 180 Juggler Pause Hops
    07 - Slanted Sprints L
    08 - S2S Hi-Low Hurdles
    0...

  • 35 Min 5 Minute Strength Complexes Workout - OPTIMUM 39

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-EXTREME
    Calories Burned: 493

    Workout Breakdown:

    Warm-up

    Complex 01 (2x):
    01 - In & Out Liberty Swings L/R
    02 - Swing Switch Burpees
    03 - Side Step Curls
    04 - Negative Squat Hops
    05 - Elevated Push Climbers

    Complex 02 (2x):
    06 - DB Swing Squ...

  • 35 Minute INTENSE Low Impact Travel Workout (No Equipment) - OPTIMUM 40

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

    Workout Breakdown:

    Warm-up

    01 - S2S Squat Kick Reach
    02 - ISO Sprinter Lunges L
    03 - Step-up Burpees
    04 - ISO Sprinter Lunges R
    05 - Rainbow Swing Kicks
    06 - Trident Push-ups
    07 - Back Flex Planks
    08 - See-Saw Circles...

  • 35 Minute Triple Double Tempo Legs Workout - OPTIMUM 41

    Equipment Needed: Dumbbells + Yoga Block + Mat
    Level: Advanced-EXTREME
    Calories Burned: 442

    Workout Breakdown:

    Warm-up

    01 - 30 - Carrier Squats
    02 - 45 - 180 Pulse Turn Squats
    03 - 60 - Heel Elevated Squats
    04 - 45 - Side Drop Burpees L
    05 - 45 - Side Drop Burpees R
    06 - 30 - DB Ham Swings
    ...

  • 35 Minute Full Body Deep Stretch Yoga & Recovery - OPTIMUM 42

    Equipment Needed: Yoga Mat + Yoga Strap
    Level: Intermediate
    Calories Burned: 153

    Workout Breakdown:

    01 - Cat Cow
    02 - Modified Sun Flow
    03 - Twisting Child's Pose
    04 - Side Stretch L/R
    05 - Rev Shoulder Stretch L
    06 - Rev Shoulder Stretch R
    07 - Upward Dog
    08 - Prone Shoulder Winds
    09 - Sphinx ...