Equipment Needed: No Equipment
Level: Advanced-Extreme
Calories Burned: 288
Weights Used: None
Intervals: 20-60sec

Workout Breakdown:

*Warm up before starting

01 - (20) High Knees
02 - (30) Lateral Sprints
03 - (40) 180 Pause Sprints
04 - (50) Ladder-Up Sprinter Drills
05 - (60) 3-Station Sp...

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Estimated Calories Burned:
144-278

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Hurdle Sprints
02 - Sumo Strikes
03 - Donkey Lunges
04 - Relay Sprints
05 - Box Tuck Squats
06...

Equipment Needed: No Equipment
Level: Intermediate-Advanced
Calories Burned: 237
Steps: 2174

Workout Breakdown:

01 - S2S Hi-Low Hurdles
02 - Referee Jacks
03 - Base Stealers L
04 - 180 Hook Sprints
05 - Base Stealers R
06 - Slam Dunk Sprint-Backs
07 - 3-Station Half Jugglers
08 - Defensive Sh...

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

Estimated Calories Burned:
80 -147

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

01 - Sprint Lunges
02 - Bullet Lunges
03 - Twerknado Squats
04 - Pick-up Squats
05 - Cheerl...

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Estimated Calories Burned:
129-246

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Sprint Lunges
02 - Skip Ropes
03 - Hurdle Sprints
04 - Jumping Jacks
05 - Wide Sprints
06 - He...

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: 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...

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Estimated Calories Burned:
122-257

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Stork Sprints
02 - Boing Boing Burpees
03 - Jab Squat Combo
04 - ISO Kick Burpees
...

Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 330
Weights Used: None
Intervals: 40/15

Workout Breakdown:

*Warm up before starting
01 - S2S B-Boy Step Strikes
02 - S2S Squat Kick Reach
03 - Inchworm Plank-Overs
04 - Stutter Lunge Drives L
05 - Stutter Lunge Drives R
06 -...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 230
Weights Used: 20lbs [9kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - S2S Arnold Press Steps
02 - 12 to 3 Lat Raises
03 - Bent Row Back Flys
04 - Alt Bent Back Flys
05 - Alt Dbl Biceps Curls
06 - Dua...

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

Estimated Calories Burned:
45-75 kcals

Equipment Needed:
Yoga Mat

Level:
Beginners

Total of 15 Minutes

Workout Breakdown:

01 - Deep Breaths
02 - Head Rolls
03 - Spinal Twist L
04 - Spina...

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

Estimated Calories Burned:
78-144

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

01 - S2S Jab Sprints
02 - Toe Tap Kicks
03 - Back-Fist Tucks
04 - 180 Knee Sprints
...

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Estimated Calories Burned:
133-278

Equipment Needed:
Light Dumbbells

Level:
Beginners

Workout Breakdown:

Warm-up

01 - 180 Jab Combo
02 - S2S Squat Curl Press
03 - Mod Push-up Taps
04 - Side Back Lunge L...

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

Estimated Calories Burned:
76-139

Equipment Needed:
Lebert Equalizer

Level:
Advanced

Workout Breakdown:

01 - Push-Press MCs
02 - Ladder Rows
03 - Squat Kick-Overs
04 - Push-Tuck Frogs
05 - ...

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

Estimated Calories Burned:
80 -147

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

01 - Alt Lunge Bullets
02 - Curtsy Crosses
03 - Plyo Heismans
04 - Twerk Twists
05 - Rev. L...

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

Estimated Calories Burned:
75-135

Equipment Needed:
Mat

Level:
Advanced

Workout Breakdown:

01 - Twist Climbers
02 - Scissor Heel Taps
03 - Tri-Knee Combo
04 - Alt Toe Taps
05 - 180 Knee Spr...

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 - 180 Renegades
02 - S2S Goblet Squats
03 - In & Out Curls
04 - Trinity Lunges
05 - Ladde...

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Estimated Calories Burned:
126-238

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - S2S Jab Sprints
02 - Hi-Low Hurdles
03 - Combo Shuffles
04 - LVL 3 Sprints
05 - S2S Tap Sprints...

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Estimated Calories Burned:
96-188

Equipment Needed:
None / Bodyweight

Level:
Beginner

Workout Breakdown:

Warm-up

01 - 180 Side Knee March
02 - 3-Way Lunges
03 - Half & Half Push
04 - Back Fist March
0...

Estimated Calories Burned:
105-184

Equipment Needed:
Kettlebell + Mat (Dumbbell Options)

Level:
Advanced-EXTREME

Workout Breakdown:

01 - Power Squat Drops
02 - KB Ham Swings
03 - Alt Snatch Burpees
04 - Twist Drop Strikes L
05 - Bullet Lunges
06 - Twist Drop Strikes R
07 - Hi-Low KB Swings
...

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...

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

Estimated Calories Burned:
78-144

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

01 - S2S Hurdle Sprints
02 - Stork Sprints
03 - Box Sprints
04 - In & Out Sprints
0...

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 - Ladder Push-ups
02 - Pick-up Lunges
03 - Alternating Curls
04 - Typewriters
05 - Lawnmo...