Equipment Needed: Dumbbells + Mat + Wall
Level: Intermediate
Calories Burned: 424
Weights Used: 20-25lbs [9-11.3kg]
Intervals: 30/15

Workout Breakdown:

Warm-up

01 - S2S Hurdle Steps
02 - BW Squat Side Lunge L
03 - BW Squat Side Lunge R
04 - Ham Tap Rev Lunges
05 - Windmill Sweeps
06 - Wall L...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 426
Weights Used: 15lbs [6.8kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - Standing Twists
03 - 1-2 Step-Over Squats
04 - OH Rev Lunges
05 - The Windmill
06 - Cossack Threaders
07 - Ham Scoop Sw...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 430
Weights Used: 15lbs [6.8kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - In & Out Ab March Twists
02 - S2S Wall Pushers
03 - Prisoner Hurdles
04 - Squat Ab Twists
05 - Windmill Sweeps
06 - Mod Beast Threaders
07 - L...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 311
Weights Used: 15-25lbs [6.8-11.3kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Hug & Hold
02 - Standing Twists
03 - Dbl Slanted Step-Jacks
04 - Dbl BW TYAs
05 - Modified Sun Flow
06 - Pin The Needle
07 - Side Stre...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 453
Weights Used: 15lbs [6.8kg]
Intervals: 30/15

Workout Breakdown:

Warm-up

01 - Butt Kick Pull-Backs
02 - F2B Shoulder Swings
03 - Rainbow Swing Knees
04 - OH-Twist Good Mornings
05 - Standing Ab Twists
06 - Side Lunge Wi...

Equipment Needed: Light Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 1050
Weights Used: 10lbs [4.5kg]
Intervals: 20/10

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - Stiff Arm Twists
03 - S2S 1-2 Step-Over Squats
04 - Alt Cossack Threaders
05 - OH Rev Lunges
06 - Kang Squat...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 471
Weights Used: 20-35lbs [9-16kg]
Intervals: Varies

Workout Breakdown:

Warm-up
01 - Boxer Shakes
02 - Alt Step Jacks
03 - 1-2 Step-Over Squats
04 - OH Rev Lunges
05 - Walkouts
06 - Best Stretch L
07 - Best Stretch R

01 - Bur...

Equipment Needed: No Equipment + Mat
Level: Beginner
Calories Burned: 120
Weights Used: None
Intervals: 40/15

Workout Breakdown:

01 - Cat Cow
02 - Child's Pose Twists
03 - Side Stretch L/R
04 - Rev Shoulder Stretch L
05 - Rev Shoulder Stretch R
06 - Pull In Knees L
07 - ISO Supine Stretch L
0...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 554
Weights Used: 15-35lbs [6.8-15.9kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - S2S Butt Kicks
02 - S2S Lunge Taps
03 - L2R Diagonal Jacks
04 - U-Squat Lunges
05 - Windmill Sweeps

01 - Sprinter Sprawls
02 - Hi-Low-H...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 546
Weights Used: 20lbs [9kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Butt Kick Pulls
02 - Squat Leg Circles
03 - Alt Step Jacks
04 - Sweeping Windmills
05 - Walking Cobra

Circuit 01 (2x):
01 - Dual Hang Press
02 - U...

Equipment Needed: No Equipment + Chair + Elevation + Mat
Level: Intermediate
Calories Burned: 198
Weights Used: None
Intervals: 40/15

Workout Breakdown:

01 - Shoulder Rolls
02 - Standing Shoulder Stretch L/R
03 - Standing Knee Circles
04 - Standing I&O Knee Pulls L
05 - Elevated Hip Lifts L
0...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 481
Weights Used: 15-50lbs [6.8-22.7kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - Quick Drop Squats
03 - U-Squat Step-Backs
04 - Side Lunge Taps
05 - Windmill Sweeps

01 - U-Squat Turn Squats
02 - Side ...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 415
Weights Used: 10-30lbs [4.5-13.6kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Back Pull Steps
02 - Sweeping Windmills
03 - Walk-Outs
04 - Pot Stirs L
05 - Pot Stirs R

01 - In & Out Dual Hang Press
02 - DB Pike-Dra...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 525
Weights Used: None
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - S2S Hurdle Sprints
02 - Alt Step Jacks
03 - The Windmill
04 - 180 Tri-Switch Lunge
05 - Quick Ham Scoops

Circuit 01 - Pyramid:
01 - 20 - Power Sprints
0...

Equipment Needed: No Equipment + Mat
Level: Beginner
Calories Burned: 172
Weights Used: None
Intervals: 40/15

Workout Breakdown:

01 - BW Hip Thrusts
02 - Reclined Hip Circles L
03 - Pull In Knees L
04 - Reclined Hip Circles R
05 - Pull In Knees R
06 - Happy Baby
07 - World's Best Stretch L
08...

Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 500
Weights Used: None
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Skip Ropes
02 - S2S Heismans
03 - Side Lunge Taps
04 - Quick Ham Scoops
05 - No Hand Butt Kicks

01 - S2S Hi-Low Hurdle Sprints
02 - S2S Hustle Spike...

Equipment Needed: Dumbbells + Yoga Block + Mat
Level: Intermediate-Advanced
Calories Burned: 469
Weights Used: 15-50lbs [6.8-22.7kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - Bounce Tap Squats
03 - Side Lunge Taps
04 - U-Squat Step-Backs
05 - Windmill Sweeps

01 - DB S...

Equipment Needed: Foam Roller + Mat
Level: Beginner
Calories Burned: 103
Weights Used: None
Intervals: 40/15

Workout Breakdown:

01 - Serratus Anterior L
02 - Low Lats L
03 - High Lats L
04 - Upper Back L
05 - Serratus Anterior R
06 - Low Lats R
07 - High Lats R
08 - Upper Back R
09 - Psoas L
...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 385
Weights Used: 10-35lbs [4.5-15.9kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - Sweeping Windmills
03 - Walk-Outs
04 - Warrior Threaders
05 - Half & Half Push-ups

01 - Swing Switc...

Equipment Needed: Dumbbells + Mini Bands + Mat
Level: Intermediate-Advanced
Calories Burned: 376
Weights Used: 25-50lbs [11.3-22.7kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Squat Side Lifts
02 - Side Lunge Taps
03 - Sweeping Windmills
04 - The Windmill
05 - Worlds Best Stretch

01 ...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 484
Weights Used: 15-50lbs [6.8-22.7kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - Quick Ham Scoops
03 - Side Lunge Taps
04 - Inchworms
05 - World's Best Stretch

01 - Sumo High Pull Squats
02 - Rainbow ...

Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 112
Weights Used: None
Intervals: 40/15

Workout Breakdown:

01 - Cat Cow
02 - Wrist Warm-ups
03 - Modified Sun Flow
04 - Pull In Knees L
05 - Supine Winds L
06 - Pull In Knees R
07 - Supine Winds R
08 - Upward ...

Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 484
Weights Used: None
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Tri-Switch Jacks
02 - Side Back Lunge L
03 - Inchworms
04 - Side Back Lunge R
05 - World's Best Stretch

01 - Hustle Tap Hops L
02 - F2S Lunge Twist D...

Equipment Needed: Dumbbells + Jump Rope + Mat
Level: Intermediate-Advanced
Calories Burned: 442
Weights Used: 15-30lbs [6.8-13.6kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Shoulder Rolls
02 - Sweeping Windmills
03 - Walk-Outs
04 - Half & Half Push-ups
05 - Wrist Stretch

01 - Freest...