NEW WORKOUTS

NEW WORKOUTS

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NEW WORKOUTS
  • 40 Minute 42nd Birthday METCON Dumbbell Workout
    40 Minute 42nd Birthday METCON Dumbbell Workout
    2 items

    40 Minute 42nd Birthday METCON Dumbbell Workout

    2 items

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 635
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - L2R Diagonal Jacks
    03 - 1-2 Step-Over Squats
    04 - OH Side Lunge Tap Drives
    05 - Inchworms
    06 - World's Best Stretch

    01 - RDL Squat ...

  • 30 Minute Standing Light Weight Tabata Workout - ALL LEVELS #016
    30 Minute Standing Light Weight Tabata Workout - ALL LEVELS #016
    2 items

    30 Minute Standing Light Weight Tabata Workout - ALL LEVELS #016

    2 items

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 425
    Weights Used: 10lbs [4.5kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Hi-Wide Drive Taps
    02 - Dbl Slanted Step-Jacks
    03 - S2S U-Squat Jabs
    04 - OH Rev Lunges
    05 - Back Swimmer Hinge
    06 - Ham Scoops

    01 - S2S Hi-L...

  • 30 Minute Whole Lotta Squats Lower Body Strength - ALL LEVELS #15
    30 Minute Whole Lotta Squats Lower Body Strength - ALL LEVELS #15
    2 items

    30 Minute Whole Lotta Squats Lower Body Strength - ALL LEVELS #15

    2 items

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 381
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - S2S Hurdle Walks
    02 - BW Air Squats
    03 - BW U-Squat Lunges
    04 - Windmill Sweeps
    05 - OH Side Lunge Taps
    06 - GRND Squat Walk Calves
    07 - H...

  • 30 Minute Full Body Drop Sets Countdown - ALL LEVELS #14
    30 Minute Full Body Drop Sets Countdown - ALL LEVELS #14
    2 items

    30 Minute Full Body Drop Sets Countdown - ALL LEVELS #14

    2 items

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 401
    Weights Used: 15-30lbs [6.8-13.6kg]
    Intervals: 40/30/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Alt Butt Kick Squats
    03 - A-Jacks
    04 - Windmill Sweeps
    05 - Walkouts
    06 - Best Stretch

    01 - S2S Hang Squat ...

  • 30 Minute LEVEL-UP: Cardio HIIT Upgrades - ALL LEVELS #13
    30 Minute LEVEL-UP: Cardio HIIT Upgrades - ALL LEVELS #13
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    30 Minute LEVEL-UP: Cardio HIIT Upgrades - ALL LEVELS #13

    2 items

    Equipment Needed: No Equipment + Mat
    Level: Beginner-Intermediate
    Calories Burned: 414
    Weights Used: None
    Intervals: 30/12

    Workout Breakdown:

    Warm-up
    01 - Run In Place
    02 - Step-Out Jacks
    03 - Butt Kick Pull-Backs
    04 - S2S Hurdle Steps
    05 - Stutter Lunge ADD Swings L
    06 - Stutter Lunge ADD Swi...

  • 30 Minute Upper Body Strength + Core Focus - ALL LEVELS #012
    30 Minute Upper Body Strength + Core Focus - ALL LEVELS #012
    2 items

    30 Minute Upper Body Strength + Core Focus - ALL LEVELS #012

    2 items

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 361
    Weights Used: 15-30lbs [6.8-13.6kg]
    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

    01 -...

  • 30 Minute Standing 500 Rep Full Body Challenge - ALL LEVELS #011
    30 Minute Standing 500 Rep Full Body Challenge - ALL LEVELS #011
    2 items

    30 Minute Standing 500 Rep Full Body Challenge - ALL LEVELS #011

    2 items

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 402
    Weights Used: 10-20lbs [4.5-9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Wide Arm Swings
    02 - Bent Windmills
    03 - 1-2 Step-Over Squats
    04 - Hug & Love Drives
    05 - Side Lunge Taps
    06 - Standing Ab Twists

    01 - A...

  • 30 & 60 Minute Full Body ABAB Compound Strength Workout - HERO #030
    30 & 60 Minute Full Body ABAB Compound Strength Workout - HERO #030
    4 items

    30 & 60 Minute Full Body ABAB Compound Strength Workout - HERO #030

    4 items

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 812
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Alt Step Jacks
    02 - Ham Tap Ab Twists
    03 - OH Side Lunge Taps
    04 - Pivot Lunge Pulses
    05 - OH-Twist Good Mornings
    06 - Inchworms

    01 - Con Devil Pre...

  • 30 & 60 Minute Light Weight Fast-Paced Cardio HIIT Workout - HERO #029
    30 & 60 Minute Light Weight Fast-Paced Cardio HIIT Workout - HERO #029
    4 items

    30 & 60 Minute Light Weight Fast-Paced Cardio HIIT Workout - HERO #029

    4 items

    Equipment Needed: Light Dumbbells + Mat
    Level: Advanced
    Calories Burned: 905
    Weights Used: 5lbs [2.3kg]
    Intervals: 35/15

    Workout Breakdown:

    Warm-up
    01 - S2S Butt Kicks
    02 - Alt Step Jacks
    03 - OH Side Lunge Taps
    04 - Standing Twists
    05 - OH Rev Lunge
    06 - Kang Squats

    01 - Alt Hammer Curl Hops...

  • 30 & 60 Minute Lower Body Glute Band Strength Workout - HERO #028
    30 & 60 Minute Lower Body Glute Band Strength Workout - HERO #028
    4 items

    30 & 60 Minute Lower Body Glute Band Strength Workout - HERO #028

    4 items

    Equipment Needed: Dumbbells + Mini Bands + Mat + Wall
    Level: Advanceda
    Calories Burned: 664
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - S2S Hurdle Steps
    02 - L2R BW Squats
    03 - Rev Leaning Lunges
    04 - Kang Squats
    05 - The Windmill
    06 - Cossack Lunge Shifts
    ...

  • 30 & 60 Minute Unilateral Upper Body Strength Workout - HERO #027
    30 & 60 Minute Unilateral Upper Body Strength Workout - HERO #027
    4 items

    30 & 60 Minute Unilateral Upper Body Strength Workout - HERO #027

    4 items

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 682
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - Wide Arm Swings
    03 - Pot Stirs L
    04 - Pot Stirs R
    05 - Walkouts
    06 - Mod Push-ups

    01 - Swinging Barn Door Press L
    02 -...

  • 30 & 60 Minute One Dumbbell Power & Strength Workout - HERO #026
    30 & 60 Minute One Dumbbell Power & Strength Workout - HERO #026
    4 items

    30 & 60 Minute One Dumbbell Power & Strength Workout - HERO #026

    4 items

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 980
    Weights Used: 25lbs [11.3kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Alt Tap Dbl Jacks
    02 - Open Gate Side Lunges
    03 - Windmill Sweeps
    04 - Tri-Push Twist Drives
    05 - Step-Up Swing Kicks
    06 - Beast Mode Th...

  • 30 & 60 Minute 60 Second Full Body Strength + Sweat - HERO #025
    30 & 60 Minute 60 Second Full Body Strength + Sweat - HERO #025
    4 items

    30 & 60 Minute 60 Second Full Body Strength + Sweat - HERO #025

    4 items

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 777
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 60/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Jumping Jacks
    03 - 1-2 Step-Over Squats
    04 - Standing Twists
    05 - The Windmill
    06 - Walkouts
    07 - Beastmode Threaders

    ...

  • 30 & 60 Minute Fat Burning No Jumping Workout - HERO #024
    30 & 60 Minute Fat Burning No Jumping Workout - HERO #024
    4 items

    30 & 60 Minute Fat Burning No Jumping Workout - HERO #024

    4 items

    Equipment Needed: No Equipment + Mat
    Level: Advanced
    Calories Burned: 804
    Weights Used: None
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Butt Kick Pull-Backs
    02 - 2X Slanted Jacks
    03 - Side Lunge Add Swings L
    04 - Side Lunge Add Swings R
    05 - Windmill Sweeps
    06 - Walkout Twists

    01 - L2R ...

  • 30 & 60 Minute Lower Body Strength Control Power - HERO #023
    30 & 60 Minute Lower Body Strength Control Power - HERO #023
    4 items

    30 & 60 Minute Lower Body Strength Control Power - HERO #023

    4 items

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 807
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - S2S Hurdle Walks
    02 - BW Air Squat Pulses
    03 - OH Rev Lunges
    04 - GRND Lunge Step-Backs
    05 - Kang Squats
    06 - Rev Lunge Threaders

    01 ...

  • 30 & 60 Minute Triple-Double Time Arms + Abs - HERO #022
    30 & 60 Minute Triple-Double Time Arms + Abs - HERO #022
    4 items

    30 & 60 Minute Triple-Double Time Arms + Abs - HERO #022

    4 items

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 660
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 30-45-60-40-40

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - F2B Arm Swings
    03 - Sweeping Windmills
    04 - Pot Stirs L/R
    05 - Walkouts
    06 - Half & Half Push-ups
    07 - Side S...

  • 30 & 60 Minute Full Body Unilateral Metcon Workout - HERO #021
    30 & 60 Minute Full Body Unilateral Metcon Workout - HERO #021
    4 items

    30 & 60 Minute Full Body Unilateral Metcon Workout - HERO #021

    4 items

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 828
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Butt Kick Pull-Backs
    02 - Standing Twists
    03 - Good Morning Squats
    04 - S2S Cossack Threaders
    05 - OH Rev Lunges
    06 - Step-Up Swing Kicks

    01 - In &...

  • TRY THIS WORKOUT FOR BENCHMARKS
    32:22
    TRY THIS WORKOUT FOR BENCHMARKS

    TRY THIS WORKOUT FOR BENCHMARKS

    TESTING FOR REAL-WORLD BENCHMARKS

    Hey fam đź‘‹
    I’m putting together the guide for the Fitness Age Test, and I could really use your help.

    Most of the existing “average” numbers for these exercises come from lab testing, military data, or idealized populations with a lot of self-reported results. T...

  • 30 & 60 Minute Hi-Low Abs Full Body Strength Workout - HERO #020
    30 & 60 Minute Hi-Low Abs Full Body Strength Workout - HERO #020
    4 items

    30 & 60 Minute Hi-Low Abs Full Body Strength Workout - HERO #020

    4 items

    Equipment Needed: Dumbbells + Mat + Wall
    Level: Advanced
    Calories Burned: 813
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - BW Thruster Taps
    03 - Windmill Sweeps
    04 - Cossack Threaders
    05 - Inchworms
    06 - Beast Mode Threaders

    01 - Clea...

  • 30 Minute Standing Lower Body Strength Scan - ALL LEVELS #010
    30 Minute Standing Lower Body Strength Scan - ALL LEVELS #010
    2 items

    30 Minute Standing Lower Body Strength Scan - ALL LEVELS #010

    2 items

    Equipment Needed: Dumbbells + Mat + Wall
    Level: Intermediate
    Calories Burned: 401
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kick Pull-Backs
    02 - L2R BW Squats
    03 - OH Side Lunge Taps
    04 - S2S Hurdle Steps
    05 - Good Morning Calves
    06 - The Windmill
    07 - S...

  • 30 & 60 Minute Strength, Conditioning & Power Workout for Runners - HERO #019
    30 & 60 Minute Strength, Conditioning & Power Workout for Runners - HERO #019
    4 items

    30 & 60 Minute Strength, Conditioning & Power Workout for Runners - HERO #019

    4 items

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 973
    Weights Used: 20lbs [9kg]
    Intervals: 40/20 (Strength) 30/12 (Cardio)

    Workout Breakdown:

    Warm-up
    01 - Pogo Hops
    02 - Hacky Tap Hops
    03 - Jumping Jacks
    04 - S2S Hero Tap Lunges
    05 - Butt Kicks
    06 - 1-2 Step-Over Squat...

  • 30 Minute Standing Full Body High Low Abs Strength - ALL LEVELS #009
    30 Minute Standing Full Body High Low Abs Strength - ALL LEVELS #009
    2 items

    30 Minute Standing Full Body High Low Abs Strength - ALL LEVELS #009

    2 items

    Equipment Needed: Dumbbells
    Level: Intermediate
    Calories Burned: 397
    Weights Used: 15-20lbs [6.8-9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Side Lunge Windmills
    03 - Standing Ab Twists
    04 - BW U-Squat Lunges
    05 - Sweeping Windmill
    06 - Step-Up Swing Kicks

    01 ...

  • 30 Minute 4000 Steps Walking Workout with Weights
    30 Minute 4000 Steps Walking Workout with Weights
    2 items

    30 Minute 4000 Steps Walking Workout with Weights

    2 items

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 485
    Weights Used: 3lbs [1.4kg]
    Intervals: 30/15

    Workout Breakdown:

    01 - Shoulder Roll March
    02 - Slow Curl Press March
    03 - S2S Barn Door Press
    04 - Hi-Low DB Squat March
    05 - DB Reach Drive Step-Ups
    06 - DB Hi-Low Ice Skat...

  • 30 & 60 Minute Triple-Double Time Legs Strength + Abs - HERO #018
    30 & 60 Minute Triple-Double Time Legs Strength + Abs - HERO #018
    4 items

    30 & 60 Minute Triple-Double Time Legs Strength + Abs - HERO #018

    4 items

    Equipment Needed: Dumbbells + Mat + Wall + Elevation
    Level: Advanced
    Calories Burned: 773
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 30-45-60-40-40

    Workout Breakdown:

    Warm-up
    01 - OH Side Lunge Taps
    02 - S2S GRND Squat Walk Calves
    03 - OH Rev Lunge Swings
    04 - Kang Squats
    05 - Ham Scoops
    06 - ...

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