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Provember 2024 Workout Calendar

Provember 2024 Workout Calendar

3 Seasons

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Provember 2024 Workout Calendar

16 Episodes

  • Provember 2024 Workout Calendars.pdf
    Provember 2024 Workout Calendars.pdf
    2.41 MB

    Provember 2024 Workout Calendars.pdf

    2.41 MB

  • #103 - 60 Minute Tabata Hybrid Take-Over Workout - Breakthrough200
    1:01:05
    #103 - 60 Minute Tabata Hybrid Take-Over Workout - Breakthrough200
    Episode 1

    #103 - 60 Minute Tabata Hybrid Take-Over Workout - Breakthrough200

    Episode 1

    Estimated Calories Burned:
    312-629

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced

    Workout Breakdown:

    Warm-up

    Circuit 01 (2x):
    01 - Sprinter Burpees
    02 - DB Swing Press
    03 - Side Lunge Squats
    04 - Elevated Push Jacks
    05 - In & Out Sprints
    06 - Switch Drop Squats
    07 - 180 Lunges
    08 - Side...

  • 40 Minute Metabolic Conditioning [Metcon] Strength w/ Weights (No Jumping)
    41:25
    40 Minute Metabolic Conditioning [Metcon] Strength w/ Weights (No Jumping)
    Episode 2

    40 Minute Metabolic Conditioning [Metcon] Strength w/ Weights (No Jumping)

    Episode 2

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 585
    Weights Used: 20 lbs [9 kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Back Pull Butt Kicks
    02 - Standing Twists
    03 - S2S Hurdle Steps
    04 - Side Lunge Taps
    05 - Ham Scoop Swings
    06 - Walk-Outs

    01 - Dbl C...

  • #132 - 60 Minute Full Body Dumbbell CRUSHER - Breakthrough200
    1:01:06
    #132 - 60 Minute Full Body Dumbbell CRUSHER - Breakthrough200
    Episode 3

    #132 - 60 Minute Full Body Dumbbell CRUSHER - Breakthrough200

    Episode 3

    Estimated Calories Burned:
    321-648

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced

    Workout Breakdown:

    Warm-up

    01 - Rev Lunge Curls
    02 - Devil Press
    03 - Power Lunge Passes L
    04 - DB Bike Passes
    05 - Side X Threaders L
    06 - In & Out Curl Pours
    07 - Power Lunge Passes R
    08 - Elevated 1-2-3...

  • 45 Minute Complete Lower Body Strength Workout - STRONGAF #03
    46:03
    45 Minute Complete Lower Body Strength Workout - STRONGAF #03
    Episode 4

    45 Minute Complete Lower Body Strength Workout - STRONGAF #03

    Episode 4

    Estimated Calories Burned:
    299-596

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - In & Out Switch Drops L (35lbs/15.9kg)
    02 - Slow Bulgarian Lunges L (2x 35lbs/15.9kg)
    03 - Side Lunge Pick-ups L (35lbs/15.9kg)
    04 - HEAVY DB Deadlifts ...

  • 60 Minute Arms & Abs Upper Body + Core SCORCHER
    1:01:36
    60 Minute Arms & Abs Upper Body + Core SCORCHER
    Episode 5

    60 Minute Arms & Abs Upper Body + Core SCORCHER

    Episode 5

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 860
    Weights Used: 15-30lbs [7-14kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Windmill Jacks
    02 - Tri-Push Twist Drives
    03 - S2S Cactus Squats
    04 - Inchworms
    05 - Beast Mode Threaders
    06 - L2R Side Stretch

    01 - Swing Sw...

  • 50 Minute Low Impact Dumbbell Strength & HIIT Workout (All Standing)
    51:41
    50 Minute Low Impact Dumbbell Strength & HIIT Workout (All Standing)
    Episode 6

    50 Minute Low Impact Dumbbell Strength & HIIT Workout (All Standing)

    Episode 6

    Equipment Needed: Dumbbells
    Level: Advanced-Extreme
    Calories Burned: 841
    Weights Used: 20 lbs [9 kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - S2S Step Jack Step-Outs
    02 - OH Side Lunge Taps
    03 - Standing Twists
    04 - Rev Sumo Squat Turns
    05 - Hug & Love Drives
    06 - The Windmill

    01 - Al...

  • 40 Minute Full Body Triple Drop Sets Workout - SHRED #29 & 36
    41:11
    40 Minute Full Body Triple Drop Sets Workout - SHRED #29 & 36
    Episode 7

    40 Minute Full Body Triple Drop Sets Workout - SHRED #29 & 36

    Episode 7

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 613
    Steps: 1002

    Workout Breakdown:

    Warm-up:
    01 - 1-2 Butt Kick Hops
    02 - Squat Wide Side Lunge L
    03 - Sweeping Windmills
    04 - Squat Wide Side Lunge R
    05 - Inchworms

    Workout:
    01 - Devil Press
    02 - Swing Switch Burpees
    ...

  • 40 Minute Quads Glutes & Calves Lower Body Workout - SHRED #30 & 37
    41:19
    40 Minute Quads Glutes & Calves Lower Body Workout - SHRED #30 & 37
    Episode 8

    40 Minute Quads Glutes & Calves Lower Body Workout - SHRED #30 & 37

    Episode 8

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 560
    Steps: 596

    Workout Breakdown:

    Warm-up:
    01 - Rev Sumo Squat Turns
    02 - Kang Squats
    03 - The Windmill
    04 - Deep Cossack Squats
    05 - Beast Mode Threaders

    Workout:
    01 - Majesty Squats
    02 - FWD Lunge Swing Squats
    03 - ...

  • 45 Minute Complete Upper Body Workout - STRONGAF #10
    46:18
    45 Minute Complete Upper Body Workout - STRONGAF #10
    Episode 9

    45 Minute Complete Upper Body Workout - STRONGAF #10

    Episode 9

    Estimated Calories Burned:
    212-428

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced-EXTREME

    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 ...

  • 60 Minute Power Pyramid & Strength Sets + Abs - Best Body 3 #22
    1:01:18
    60 Minute Power Pyramid & Strength Sets + Abs - Best Body 3 #22
    Episode 10

    60 Minute Power Pyramid & Strength Sets + Abs - Best Body 3 #22

    Episode 10

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    Estimated Calories Burned:
    355-714

    Equipment Needed:
    Dumbbells & Mat

    Level:
    EXTREME

    Workout Breakdown:

    Warm-up

    Circuit 01:
    01 - 15 - Hot Hands
    02 - 30 - T-Squat Hops
    03 - 45 - Stork Tap Twists
    04 - 60 - Burst Worms
    05 - 4...

  • 60 Min Full Body Metabolic Conditioning Workout (Limit Pusher)
    1:01:53
    60 Min Full Body Metabolic Conditioning Workout (Limit Pusher)
    Episode 11

    60 Min Full Body Metabolic Conditioning Workout (Limit Pusher)

    Episode 11

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 941

    Workout Breakdown:

    Warm-up

    01 - Swing Switch Burpees
    02 - Half Whole Skaters L
    03 - Switch Pick Rev Lunges
    04 - Half Whole Skaters R
    05 - Tri-Swing Squats
    06 - Split Kick Push-ups
    07 - Shot Put Press L
    08 - Side ...

  • 60 Minute HEAVY Triple-Double Tempo Upper Body Workout (With Pull-ups)
    1:01:20
    60 Minute HEAVY Triple-Double Tempo Upper Body Workout (With Pull-ups)
    Episode 12

    60 Minute HEAVY Triple-Double Tempo Upper Body Workout (With Pull-ups)

    Episode 12

    Estimated Calories Burned:
    279-576

    Equipment Needed:
    Dumbbells + Mat + Pull-up Bar

    Level:
    EXTREME

    Workout Breakdown:

    Warm-up

    01 - 30 - Jump Pulls
    02 - 45 - Standard Pull-ups
    03 - 60 - Eccentric Pull-ups
    04 - 45 - Lawn press L
    05 - 45 - Lawn Press R
    06 - 30 - DB Quick Push-ups
    07 - 45 - DB ...

  • 60 Minute 30-60-90 Triple Threat Burnout - Best Body 4 #04
    1:01:26
    60 Minute 30-60-90 Triple Threat Burnout - Best Body 4 #04
    Episode 13

    60 Minute 30-60-90 Triple Threat Burnout - Best Body 4 #04

    Episode 13

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-EXTREME
    Calories Burned: 831

    Workout Breakdown:

    Warm-up

    01 - 30 - Ski Swing Press
    02 - 60 - Power Pulse Hops
    03 - 90 - Ground Hog Hops

    04 - 30 - Alt Rev Lunge Swings
    05 - 60 - Kneeling Row Kick-ups
    06 - 90 - Pull-Over Table Thrusts

    07 - 30...

  • 40 Minute Hamstrings & Glutes Lower Body Workout - SHRED #34 & 41
    41:24
    40 Minute Hamstrings & Glutes Lower Body Workout - SHRED #34 & 41
    Episode 14

    40 Minute Hamstrings & Glutes Lower Body Workout - SHRED #34 & 41

    Episode 14

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 511
    Steps: 550

    Workout Breakdown:

    Warm-up:
    01 - Ham Scoops
    02 - U-Squat Lunges
    03 - The Windmill
    04 - Kang Squats
    05 - Beast Mode Threaders

    Workout:
    01 - RDLs
    02 - Devil Swing Sprawls
    03 - Booty Builders L
    04 - Side Lunge Kne...

  • 60 Minute Dumbbell Jump & Pump Workout - Best Body 4 #12
    1:01:27
    60 Minute Dumbbell Jump & Pump Workout - Best Body 4 #12
    Episode 15

    60 Minute Dumbbell Jump & Pump Workout - Best Body 4 #12

    Episode 15

    Equipment Needed: Dumbbells + Jump Rope + Mat
    Level: Advanced-EXTREME
    Calories Burned: 913

    Workout Breakdown:

    Warm-up

    01 - Boxer Skips
    02 - Swing Switch Burpees
    03 - Half-Whole Hollers L
    04 - Hi-Low-Hi Squat Hops
    05 - Half-Whole Hollers R
    06 - Renegade Push-ups
    07 - Rainbow Kick Climbers
    08...

  • 60 Minute Black Friday Fat Burning Workout (Super Intense)
    1:01:37
    60 Minute Black Friday Fat Burning Workout (Super Intense)
    Episode 16

    60 Minute Black Friday Fat Burning Workout (Super Intense)

    Episode 16

    Equipment Needed: Dumbbells + Mat
    Level: EXTREME
    Calories Burned: 955

    Workout Breakdown:

    Warm-up


    01 - Sprinter Sprawls
    02 - Hi-Low-Hi Squat Hops
    03 - Half Whole Sprints L
    04 - Swing Switch Burpees
    05 - Half Whole Sprints R
    06 - S2S Push Climbers
    07 - Mechanic Squat Press
    08 - S2S ISO Tap ...

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