Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 324
Weights Used: 15-20lbs [6.8-9kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Alt Step Jacks
02 - BW TYA Pulses
03 - Pot Stirs L
04 - Pot Stirs R
05 - Walkouts
06 - Mod Beast Threaders
07 - Alt Side Stretch...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 409
Weights Used: 15lbs [6.8kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Windmill Half Squats
02 - OH Pull Down Drives
03 - Side Lunge Taps
04 - Windmill Sweeps
05 - S2S Wall Push Twists
06 - GRND Squat Walk Calves ...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 580
Weights Used: 20lbs [9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Dbl Slanted Step-Jacks
02 - Hug & Love Drives
03 - OH Hinge Twist Reach
04 - S2S 1-2 Step-Over Squats
05 - OH Rev Lunges
06 - Kang Squats

01 - L2R ...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 328
Weights Used: 20lbs [9kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - OH Hinge Twist Reach
03 - S2S Squats
04 - Cossack Threaders
05 - Windmill Sweeps
06 - Kang Squats

01 - Alt DB Floor Snatch
0...

Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 681
Weights Used: None
Intervals: 30/10

Workout Breakdown:

Warm-up
01 - F2B Pogo Ropes
02 - Cross-Rope Jacks
03 - A-Skips
04 - S2S Hurdle Steps
05 - Alt Side Reach Squats
06 - Standing Twist Jab Steps
07 - Alt Step Jacks
08 ...

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...