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Estimated Calories Burned:
120-247

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Relay Sprints
02 - 180 Knee Sprints
03 - Hurdle Sprints
04 - Mo-Towns
05 - Shuffle Hops

06 - S...

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Estimated Calories Burned:
129-252

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - High Knees
02 - Plyo Heismans
03 - Quick Burpees
04 - Side Jab Squats
05 - Tap Fl...

Equipment Needed: Dumbbells
Level: Advanced
Calories Burned: 306
Weights Used: 20lbs [9kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - Hi-Low Thruster Press
02 - L2R Hi-Hold RDL Side Lunges
03 - Alt Bent Wide Gorilla Rows
04 - Alt Hammer Curl Curtsies
05 - Top Loaded Ka...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 248
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - Kneeling Shoulder Press
02 - Kneeling Piston Press
03 - Heavy Kneeling Rows
04 - In & Out Renegade Crawls
05 -...

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Estimated Calories Burned:
132-251

Equipment Needed:
None / Bodyweight

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Cardio Circuit
02 - Half & Half Push-ups
03 - Brisk Jugglers
04 - 1-2-3 Step B...

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Estimated Calories Burned:
81-156

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Referee Sprints
02 - Caterpillar Burpees
03 - Trash Collectors
04 - Frogger Push-up...

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:
120-243

Equipment Needed:
Jump Rope & Dumbbells

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Hi-Low Hurdles
02 - 180 Renegades
03 - Boxer Skips
04 - Scramble Jacks
05 ...

Equipment Needed: No Equipment
Level: Advanced - EXTREME
Calories Burned: 363

Workout Breakdown:

Warm-up

Circuit 01:
01 - Half Holler Sprints
02 - ISO Lateral Hop Sprints L
03 - Prisoner Skaters
04 - ISO Lateral Hop Sprints R
05 - 180 Fly Sprints
06 - 180 Slam Squats
07 - Mo-Towns
08 - Fast...

Equipment Needed: No Equipment
Level: Advanced
Calories Burned: 241
Steps: 1938

Workout Breakdown:

01 - Side V Sprints L
02 - ISO Karaoke Sprints L
03 - Side V Sprints R
04 - ISO Karaoke Sprints R
05 - Elbow Back Fist Sprints L
06 - 180 Pause Sprints L
07 - Elbow Back Fist Sprints R
08 - 180 ...

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Estimated Calories Burned:
122-249

Equipment Needed:
Dumbbells + Kettlebells (Sandbag optional)

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Carrier Squats
02 - Bullet Lunges
03 - Carrier Squat Lunge ...

Estimated Calories Burned:
105-184

Equipment Needed:
Dumbbells

Level:
Advanced-EXTREME

Workout Breakdown:

01 - Tri-Switch Lunges
02 - Side Drop Hops L
03 - S2S Low Squat Walks
04 - Side Drop Hops R
05 - Pick-up Squats
06 - Gravity Squats
07 - F2S Power Lunges L
08 - ISO Leg Pike-ups L
09 - ...

Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
78-151

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

15 - Tuck Jumps
30 - Burpees
30 - Scramblers
45 - Majesty Squats
45 - Trinity Push-u...

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Estimated Calories Burned:
119-238

Equipment Used:
Dumbbells

Level:
EXTREME

Workout Breakdown:
01 - 2 Dbl Tap Sprints / 4 Curtsy Squats
02 - 4 Burpees / 8 Push-ups
03 - 4 Lawnmowers / 4 Liberty Swings L
04 -...

Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
125-265 kcals

Equipment Needed:
Light Dumbbells

Level:
Beginners

Total of 25 Minutes

Workout Breakdown:

3 sets of 8 Exercises
30/15 seconds Work/Rest

Warm-up
...

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Workout Breakdown:

Estimated Calories Burned:
89-174

Equipment Needed:
No Equipment

Level:
Beginners (Low Impact)

Warm-up

01 - Hugs & Love
02 - S2S Push Steps
03 - S2S Step Jacks
04 - 3-Step Knees
05 - Knee Tap Jabs L
06 ...

Equipment Needed: No Equipment
Level: Advanced
Calories Burned: 240
Steps: 2244

Workout Breakdown:

01 - Light Jog
02 - Traffic Sprints
03 - Butt Kicks
04 - F2B Hand Tap Jugglers
05 - Alt Step Jacks
06 - L2R Money Jacks
07 - Alt Side Knees
08 - Ab Driver Sprints
09 - S2S Hater Sprints
10 - Hei...

Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
75-135

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

01 - Typewriters
02 - Stiff Deadlifts
03 - Bulgarian Lunges
04 - Goblet Twists
05 - Alt Lung...

Estimated Calories Burned:
56-98

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

01 - Shin Huggers
02 - ISO Press-Up Crunch L
03 - Half Russian Twists L
04 - Starfish Taps
05 - ISO Press-Up Crunch R
06 - Half Russian Twists R
07 - Side X Crunch L
08 - Tri-Climb ...

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Estimated Calories Burned:
125-259

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Burpee Sprints
02 - Side Back Carriers L
03 - Strict Push-ups
04 - Side Back Carriers R
05...

Equipment Needed: No Equipment
Level: Advanced-Extreme
Calories Burned: 260
Steps: 2216

Workout Breakdown:

01 - Half Juggler Sprints
02 - Half Whole Hollers
03 - 3-Way Slanted Sprints L
04 - 3-Station Juggler Sprints
05 - 3-Way Slanted Sprints R
06 - Flight Directors
07 - Side Crunch Ab Twist...

Equipment Needed: No Equipment
Level: Beginner
Calories Burned: 181
Steps: 2196

Workout Breakdown:

01 - Base Step
02 - Dbl Pump Knee Taps
03 - ISO Pump Knee Shuffle L
04 - L2R Pedal Feet
05 - ISO Pump Knee Shuffle R
06 - Alt Step Jacks
07 - S2S Step-Under Taps
08 - Raise the Roof
09 - ISO Leg...

Equipment Needed: No Equipment
Level: Advanced-Extreme
Calories Burned: 246
Steps: 2170

Workout Breakdown:

01 - Traffic Sprints
02 - 3-Station High Knees
03 - L2R Side Knee Sprints
04 - Half Whole Sprints L
05 - 180 Agility Feet
06 - Half Whole Sprints R
07 - 180 Juggler Sprints
08 - Wide But...

Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
80-149

Equipment Needed:
Dumbbells + Jump Rope

Level:
Advanced

Workout Breakdown:

01 - Bullet Lunges
02 - Jump Rope
03 - Pick-up Twists
04 - Jump Rope
05 - Deadli...