Equipment Needed: Dumbbells + Elevation + Mini Bands + Wall + Mat
Level: Advanced
Calories Burned: 551
Weights Used: 15-35lbs [7-16kg]
Intervals: 40/8

Workout Breakdown:

Warm-up
01 - Prisoner Hurdlers
02 - L2R Squat Steps
03 - OH Rev Lunges
04 - Kang Squats
05 - Beast Mode Threaders
06 - Wall ...

Equipment Needed: Light Dumbbells + Mat
Level: Advanced
Calories Burned: 582
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hiker Sprints
02 - Apple Jacks
03 - Wind Vane Twists
04 - Boot Stuffers L
05 - Boot Stuffers R
06 - Windmill Sweeps
07 - Leaf Scoopers
08 - ...

▶️From PRO 500 MAX #10

Equipment Needed: No Equipment + Mat
Level: EXTREME
Calories Burned: 505
Weights Used: None
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - Side Lunge Taps
03 - A-Jacks
04 - Alt Side Knees
05 - Ham Scoop Swings

01 - Vinyasa Burpees
02 - Half Moon Squat...

Equipment Needed: Dumbbells + Mini Bands + Mat
Level: Intermediate
Calories Burned: 306
Weights Used: 15-25lbs [6.8k-11.3g]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hip CAR Swings
02 - L2R Step-Over Squats
03 - GRND Glute Walk Lifts
04 - Windmill Sweeps
05 - Rev Leaning Lunges
06 - Wal...

GIANT Sets are a great way to build both strength & muscle. We’re stacking 4 exercises back-to-back for each muscle group in the upper body to increase time under tension, and create the kind of volume that truly helps build those guns. We’re hitting EVERYTHING above the waist - including Chest, ...

▶️From ZERO Day #19

Equipment Needed: No Equipment + Mat
Level: EXTREME
Calories Burned: 575
Weights Used: None
Intervals: 30/Non-Stop

Workout Breakdown:

01 - Butt Kicks
02 - S2S Butt Kicks
03 - S2S Skater Sprints
04 - F2B Hot Hands
05 - Toe Tap Kicks L
06 - Sprinter Drills
07 - Toe Tap Kicks...

Equipment Needed: Light Dumbbells + Mat
Level: Intermediate
Calories Burned: 391
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Kneeling Arm Swings
02 - Kneeling Side Reaches
03 - Circular Cat Cow
04 - Mod Beast Threaders
05 - Alt Side Stretch
06 - BW Hip Thrusts
...

Equipment Needed: Dumbbells + Mat + Elevation + Chair or Bench
Level: Advanced-Extreme
Calories Burned: 865
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Open Gate Swings
02 - 1-2 Step-Over Squats
03 - Cossack Triangle Twists
04 - OH Rev Lunges
05 - Windmill ...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 490
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - Standing Twists
03 - 1-2 Step-Over Squats
04 - OH Rev Lunges
05 - L2R 3-Tap Ham Walks
06 - Twist Tap Drive
07 - Cossack...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 432
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - F2B Arm Swings
03 - Standing Twists
04 - Pot Stirs L
05 - Pot Stirs R
06 - Walkouts
07 - Modified Push-Ups...

Equipment Needed: Dumbbells + Mat + Elevation + Wall
Level: Intermediate-Advanced
Calories Burned: 555
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Squats
02 - Open Gate Swings
03 - Cossack Triangle Twists
04 - OH Rev Lunges
05 - Windmill Sweeps
06 - Kan...

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 651
Weights Used: 20lbs [9kg]
Intervals: 40/30/20

Workout Breakdown:

Warm-up
01 - Windmill Jacks
02 - Standing Twists
03 - S2S Prisoner Hurdles
04 - SWS Lunges L
05 - SWS Lunges R
06 - Kang Squats
07 - Kneeling Push-Roc...

Equipment Needed: No Equipment + Mat
Level: Intermediate-Advanced
Calories Burned: 597
Weights Used: None
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Swing Jack Drives
02 - Ham Tap X-Steps
03 - Rainbow Knee Drives
04 - GM Side Lunges
05 - OH Rev Lunges
06 - Windmill Sweeps
07 - Walkouts
0...

Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 462
Weights Used: None
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Butt Kick Pull-Backs
02 - Alt Slanted Jacks
03 - Rainbow Swing Knees
04 - L2R Uppercut Twist Jabs
05 - Shoe Lace Lunges L
06 - Shoe Lace Lunges R
07...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 589
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Dbl Slanted Step-Jacks
02 - Rainbow Swing Knees
03 - Standing Twists
04 - L2R Step Squats
05 - Cossack Threaders
06 - OH Rev Lunges
07 - Kang Squa...

Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 239
Weights Used: None
Intervals: 40/30/20

Workout Breakdown:

Warm-up
01 - Modified Sun Flow
02 - Circular Cat Cow
03 - Dead Bugs
04 - Rope Climb Crunch
05 - Low Heel Taps
06 - Alt Heel Tap Twists

01 - Controlled Crunch...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 614
Weights Used: 15lbs [6.8kg]
Intervals: 40/25

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - Hug & Love Drives
03 - Squat Wide Side Lunge L
04 - Squat Wide Side Lunge R
05 - A-Jacks
06 - Hi-Low Hinge Reaches
07 - Walkouts
0...

Equipment Needed: Dumbbells + Mat + Wall + Bench
Level: Advanced
Calories Burned: 550
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kick Pull Backs
02 - Rainbow Swing Knees
03 - BW Hang Squat W-Raise
04 - BW Side Lunge ADD Swings L
05 - BW Side Lunge ADD...

By popular request, this 40 minute Full Body Kettlebell METCON workout is here to add spice to your routine. Only one kettlebell needed and we're using a relatively light kettlebell (8 kg / 17.6 lbs) to challenge your entire body while building strength, power, balance, mobility, and conditioning...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 324
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - In & Out Spinal Flex
03 - In & Out Cactus Raises
04 - Bent TYAs
05 - Pot Stirs
06 - Triangle Twists

01 - Shoulder Shru...

Equipment Needed: Light Dumbbells + Mat
Level: Intermediate
Calories Burned: 508
Weights Used: 15lbs [6.8kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - A-Skips
02 - Hug & Love Drives
03 - 1-2 Step-Over Squats
04 - Side Lunge Side Reach
05 - Windmill T-Taps
06 - In & Out Ab March Twists
0...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 635
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Dbl Slanted Step-Jacks
02 - S2S Prisoner Hurdles
03 - S2S Step-Over Squats
04 - OH Rev Lunges
05 - Kang Squats
06 - Inchworms

01 - L...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 629
Weights Used: 10lbs [4.5kg]
Intervals: 35/15

Workout Breakdown:

Warm-up
01 - Hinge Hug Step-Outs
02 - Dbl Slanted Step-Jacks
03 - Windmill Sweeps
04 - BW World Tap Squats
05 - Standing Ab Twists
06 - Rev Warr...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 408
Weights Used: 20bs [9kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - High Knee Pulls
02 - L2R BW Squats
03 - BW Good Morning Side Lunges
04 - S2S Cossack Threaders
05 - Alt Rev Lunges
06 - Wall Leg Swings L
07 - Wa...